Entries by Chris Coker

TUE19FEB2019

WOD Strength 4 Sets: 7 DB Pushup to Row *1 rep = 1 Pushup + 1 Row with ea/arm Conditioning AMRAP in 8 Minutes: 20 Double Unders 3 Power Cleans (155/105) 4 Bar Facing Burpees Rest 20 Sec Extra Strength Snatch: 60/3, 70/3, 80/3, 85/3x2sets Skill 4 Attempt to Complete AMRAP in 30 sec: Kipping […]

MON18FEB2019

WOD Strength Clean & Jerk: 60/3, 70/3, 80/3, 85/3, 85-90/3 Conditioning “Fran” 21-15-9: Thrusters (95/65) Pull-ups Extra Strength Back Squat: 50/6 70/6 80/4 90/2 95/2+ Skill Every 30 sec for 7 sets On Rings or Bar (athlete choice): H/A Kip + Power Kip + Chest to Ring/Bar + MU *Modify as needed to go unbroken […]

FRI15MAY2019

WOD Conditioning In teams of 2, AMRAP 24: 40/36 Calorie Row 100 Double Unders 6 Rounds of “The Chief” (135/95) 1 Round of “The Chief”: 3 Power Cleans + 6 Pushups + 9 Air Squats Extra Strength Power Snatch + Snatch Balance + OHS + Hang Snatch: Build to Heavy Single Skill HS Walk Obstacle […]

FRI15FEB2019

WOD Strength Push Jerk: 4 sets of 5 building Conditioning AMRAP in 5 min: 400M Run 15 Power Snatches (95/65) Max Burpees Over Bar Rest 3 Minutes AMRAP in 5 min: 400M Run 12 Power Snatches (115/80) Max Burpees Over Bar Rest 3 Minutes AMRAP in 5 min: 400M Run 9 Power Snatches (135/95) Max […]

THU14FEB2019

WOD Mobility Shoulder Roll w/ Ball Box Shoulder Stretch 2 min Couch Stretch: 1 min e/side Strength 3 Sets: 8 DB Z-Press (light-med) 4-6 Strict Chinups Conditioning 20 Minutes, for Total Distance: Row 10min Bike 10min *start on either

TUE12FEB2019

WOD For Time: 3 Rounds: 200M Run 16 Pullups | R+ C2B Directly Into… 3 Rounds: 9 Power Cleans (115/80 | R+ 155/105) 9 Push Jerks (115/80 | R+ 155/105) Extra StrengthPower Clean + Push Jerk: Build to Heavy Double Back Squat: 50/6 70/6 75/6 80/4 85/4 90/4 Weighted Pullups: Find 3RM in 5 sets