by Chris Coker | Dec 13, 2017 | WOD
WOD Mobility Glute Foam Roll 2 min Low Back Foam Roll (stay holow) 2 min Couch Stretch 1 min ea Weighted Hamstring stretch 1 min Conditioning 4 sets at steady pace: 200M Run 10 Hollow/Arch Swings 2 Agility Squares (1 e/dir – 5M spacing) Strength 4 sets of: 10...
by Chris Coker | Dec 12, 2017 | WOD
WOD Strength 1 Push Press + 1 Power Jerk + 1 Split Jerk: Start at 50% of Push Press and Build to heavy set Conditioning AMRAP in 14 Minutes: 15 Alt DB Snatch (50/35 | R+70/55) 10 Box Jumps (24/20 step down) 1 Min Rest Extra Pause FS: EMOM for 10 min, building to heavy...
by Chris Coker | Dec 12, 2017 | WOD
WOD Strength Clean: Build to Heavy Triple Conditioning 4 Rounds for Time (20 min cap): 50ft OH lunge (45/25 plate) 8 Power Cleans (155/105 | 185/125) 100M Run 100ft Prisoner Lunge 2 Minute Rest Extra AMRAP in 2 Min: 10 UB DU 10 DL (60%) 20 UB DU 10 DL add 10 DU...
by Chris Coker | Dec 10, 2017 | WOD
WOD Strength BS: 15 min total, to find 2 rep BS w/ 3 sec. pause in first rep then 3-5 sets of 2 @ 85% of above with no pause Conditioning AMRAP: 0:00 – 5:00 30 Wallballs (20/14) 30 Pullups 5:00 – 10:00 30 Wallballs (20/14) 25 Toes to Bar 10:00 –...
by Chris Coker | Dec 8, 2017 | WOD
WOD Teams of 2, Alternate Rounds for 5 Rounds for Time: 15 KB Swings (53/35 | 70/55) 10 Box Jump Overs (24/20) 5 Squat Cleans (135/85) | Squat Snatch Extra Snatch: 10 min working to a 2RM *drop and reset between, start clock with empty bar Clean & Jerk: 10 min...
