by Chris Coker | Jan 4, 2018 | WOD
WOD Strength 6 sets, building: 5 Bench Press 10 Alt Bent KB Rows Conditioning AMRAP in 16 min: 80 Cal Row 20 Toes to Bar 60 Wallballs (20/14) 20Toes to Bar 40 Deadlifts (225/145) 20 Toes to Bar *Start in waves when needed. Extra 6 sets: 10 x 1 strict ring pullup + 1...
by Chris Coker | Jan 3, 2018 | WOD
WOD Mobility Child Pose 1min L/C/R Elevated QL Smash 1-2min e/side Seated Hamstring LX Ball Smash 1-2min e/side Conditioning Choose one of the following, for time: 2 Mile Run 5 Kilometer Row 10 Kilometer...
by Chris Coker | Jan 3, 2018 | General Information
By Coach Robert Hernandez This isn’t a New Years Resolutions list. This is a top ten list for being a better you at any time of the year. 1. Make subtle changes you can stick with. When you start out with drastic changes most don’t stick. If you have a...
by Chris Coker | Jan 2, 2018 | WOD
WOD Strength 10 sets: 5 kipping HSPU + 2 strict HSPU **roughly 60 sec rest, open standard -OR- 6 sets: 8 Seated DB Press + 1 Wall Walk Conditioning 3 rounds for time, 1 round = 5-3-1 of: Power Clean and Jerk (165/115) C2B Pullups (as high as possible) Ring Dips *R+...
by Chris Coker | Jan 1, 2018 | WOD
WOD Strength Deadlift w/ 2 sec. pause 2″ off ground 8 sets every 90 seconds building to heavy/perfect single *start around 70% and build… be smart Conditioning 7 rounds – 1:00 min. on/2:00 min. off 10 UB Front Squat (115/75) | R+ OHS Max Russian KBS...
