Entries by Chris Coker

TUE11JUN2019

WOD Primer 2 Sets: 3 Wall Walks 8ea/side Quadruped KB Pull through https://bit.ly/2XXrEQH 6ea/side KB Clean and Press Conditioning AMRAP 4: 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Max Calorie Row in Time Remaining Rx: 75/55 | R+: 95/65 Rest 4 Minutes AMRAP 4: 2 Rounds: 12 Deadlifts 9 Hang Power […]

MON10JUN2019

WOD Primer 2 Sets: 10 Banded Side Steps e/s 5 Tempo Squat Jumps (5 Second lower, explode to jump) 15 Hollow Scissor Kicks Strength Back Squat: Build to a Heavy Set of 3 Conditioning 8 Rounds for Time: 200 Meter Run 20 Air Squats Extra Skill 5-6 Sets: 2-3 Strict Ring MU 60 sec rest […]

SAT08JUN2019

WOD Primer 3 Sets: 10 ea side Pallof Press (standing) https://bit.ly/2XwNB9y 10 ea side Single Arm Thrusters 10 DB Skullcrushers https://bit.ly/2MuFx7Z Conditioning Teams of 2, For Time: 400 DBall Carry (80/50) 20 Toes to Bar 15 Squat Cleans (135/95) 400 DBall Carry (80/50) 30Toes to Bar 20 Squat Cleans (135/95) 400 DBall Carry (80/50) 40Toes […]

FRI07JUN2019

WOD Primer 3 sets: 3 ea side Half Turkish Get-ups https://bit.ly/2Xy9Dc1 6 Goblet Squats w/ 5sec eccentric https://youtu.be/g6UAm26W038 12-15 DB Reverse Flies Strength A) “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press (.75 for women) Max Strict Pull-ups *Rest 2-3 minutes between rounds. Scale pullup w/ any strict pulling option. No jumping or kipping. Scale […]

WED05MAY2019

WOD Primer 3 Rounds 8 Prone PVC Pass-throughs 8 Z-Press (Sotts Press if able) 20 Sec Thoracic Spine Extension hold Strength 2 Position Snatch (Hip + Above Knee): 7 sets, starting empty bar and making SMALL increases Conditioning 3 Rounds for Time: 50 Double Unders 40 Air Squats 15 Power Snatches (95/65) R+ 3 Rounds: […]