by Chris Coker | Jan 10, 2018 | WOD
WOD Mobility 3 sets: KB Arm Bar Stretch: 5 e/side SLOWLY Single Leg Glute Bridge: 7 e/leg Figure Four Stretch (drive hips flat): 30 sec e/side Conditioning In teams of three, 6 intervals each, rotating EMOM: 1 min max Cal Assault Bike *During Rest Accumulate 15 V-Ups...
by Chris Coker | Jan 9, 2018 | WOD
WOD Strength 2 Push Press + 2 Push Jerks + 2 Split Jerks 12 min working to max for the day Conditioning 2:00 min on / 2:00 min off for 5 rounds, for AMRAP: 8 Pullups | R+ C2B 8 20″ Step Ups (35/25) | R+ Alt. Pistols 8 Hang Power Cleans (115/75) *start over with...
by Chris Coker | Jan 8, 2018 | WOD
WOD Strength 5 rounds (not for time), 12 min cap: 1 15M Sled Pull AHAP 10 Burpees AFAP Rest 90 sec Conditioning 4 Rounds for Time: 50 Double Unders 15 Sumo DL HiPull (75/55) 15 Thrusters (75/55) Rest 2 Min *each round is capped at 4 min. R+ 4 Rounds for Time: 100...
by Chris Coker | Jan 7, 2018 | WOD
WOD Strength Front Squat: 10 min. to work to 2 rep w/ 3 sec. pause in first rep Conditioning AMRAP in 11 min: 40 Wallballs (20/14) 20 Toes to Bar 100ft Bear Crawl | 50ft HS Walk *Walk/Crawl: 10ft = 1 rep Extra 10 min. EMOM – 1 full snatch with a 2 sec. pause...
by Chris Coker | Jan 5, 2018 | WOD
WOD In teams of two, alternating movements, AMRAP in 17 min: 12 Alt Lunges (on back 95/65) 16 Pushpress (95/65) 12 Pullups ——— R+ AMRAP in 17 min: 21 HSPU (open standard 100ft OH Lunges (25ft increments) 15 CTB Increase weight e/ round Barbell 75/55...
