by Chris Coker | Dec 31, 2017 | WOD
9AM & 10AM ONLY WOD In teams of 2, 35-25-15 for time: Thrusters (95/65) Burpees Over the Bar C2B Pullups Extra BS: 12 min. to work to 3rm drop to 80% of 3rm and perform 3×3 AFAP Muscle snatch + Snatch balance: 8 min. EMOM *start light -rest 2 min. and...
by Chris Coker | Dec 29, 2017 | WOD
WOD In teams of 2, for Time: 400M Farmers Carry (53s/35s) — 4 Rounds: 40 KB Swings (53/35) 30 Cal Row 20 Weighted Situps (53/35) — 400M Farmers Carry (53s/35s) *Switch off as needed on carrying. Use one KB for situps, hold on chest and reach overhead at...
by Chris Coker | Dec 28, 2017 | WOD
WOD Conditioning AMRAP in 10 min: 10 CTB Pullups 10 Hang Clean & Jerks, 95/65 10 CTB Pullups 10 Hang Clean & Jerks, 135/85 10 CTB Pullups 10 Hang Clean & Jerks, 155/105 10 CTB Pullups 10 Hang Clean & Jerks, 175/115 10 CTB Pullups 10 Hang Clean &...
by Chris Coker | Dec 27, 2017 | WOD
WOD Conditioning Every 3 Minutes for 7 Rounds: 5 Burpee Box Overs (20″) 3 UB Deadlift (255/175) 1 Legless Rope Climb *Record time for each round. Scale Rope Climbs to 3 Strict Chinup Midline/Mobility 3 sets: 15 barbell good mornings 50ft each arm waiters carry...
by Chris Coker | Dec 26, 2017 | WOD
WOD Strength Clean w/ 2 sec pause 2″ off ground: 60/3, 70/2, 80/1x5sets Conditioning In teams of two, alternating complete rounds for 5 Rounds each, for Time: 18/12 Cal Bike 8 DB Squat Clean Thruster (50s/35s) Extra 5 rounds for time: 10 UB DL (50% 1rm) 10 alt....
