Entries by Chris Coker

WED12DEC2018

WOD Strength Push Press: 5 sets of 4 building Conditioning 4 rounds for time 20 Alt. DB Snatch (70/55) 20 Situps 20 Box jump w/ step down (24/20) Extra Strength 1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec *start light and build to max Pause FS w/ 3 […]

TUE11DEC2018

WOD Strength Deadlift: 5 sets of 5 building to heavy but perfect set Conditioning 4 Rounds for Time: 6 Power Cleans (155/105 | R+185/125) 200ft Shuttle Run (50ft increments) 50ft Lunges (R+ w/ 45/25# plate OH) Extra Strength Clean: Build to Heavy Triple Skill 4 min. Tabata on rings 10 sec. arch hold + 10 […]

MON10DEC2018

WOD AMRAP 0:00-5:00 2 Rounds: 20 Wallballs (20/14) 20 Pullups 5:00-10:00 2 Rounds: 20 Wallballs (20/14) 15 Toes to Bar 10:00-15:00 2 Rounds: 20 Wallballs (20/14) 7 C2B PU | R+ 7 Bar MU 15:00-18:00 Max 6″ Target Burpees *Record total number of reps. Rest in any remaining time from each segment. Extra Strength Snatch […]

SAT08DEC2018

WOD In teams of 2, 5 rounds for Time 30 KB Swings (53/35 | R+70/55) 70 Double Unders 6 Power Cleans (185/125) 16 Strict Chinups | 8 Ring MU Extra 10 min working to a 2RM Snatch (not touch and go) *drop and reset between 10 min working to 1RM C&J 14 min. EMOM: E- […]

FRI07DEC2018

WOD Strength Bench Press: Build to a heavy Triple Conditioning AMRAP in 8 Min: 8 C2B Pullups 8 Burpees Over Bar | R+ 25′ HS Walk 8 Push Press (115/75 | R+ HSPU 8 Burpees Over Bar | R+ 25′ HS Walk Extra Strength Weighted Chinup: Find 3RM Skill 4 sets as able: 10 sec. […]

THU06DEC2018

WOD Mobility Forearm Stretch & Smash Hamstring Stretch & Smash Glute & Low Back Foam Roll Strength 4-5 Sets: 10 chest supported DB rows w/ pause on chest 10 DB Arnold Presses Conditioning AMRAP in 5 Minutes: 1 10M Sprint w/ DBall (80/50) 1 10Mx2 Shuttle Run *You’ll carry your ball 10M then run back […]