by Chris Coker | Dec 7, 2017 | WOD
WOD Strength Every 2 min for 12 min: 3 Bench Press + 10 Air Squats AFAP build to heavy set Conditioning AMRAP in 10 Minutes: 8 Pullups | C2B 4 Wall Walks | 25ft HS Walk 8 Push Press (115/75) | HSPU 4 Wall Walks | 25ft HS Walk Extra Weighted Chinup: 9 min to find heavy...
by Chris Coker | Dec 7, 2017 | WOD
WOD Mobility Box Shouder Stretch Couch Stretch Quad Smash with LX Ball and KB Conditioning EMOM for 6 Rounds: 15 Abmat Situps | GHD 3 Clean & Jerk (70-75%) 500M Assault Bike *Scale Assualt Bike to 50 sec AMRAP if...
by Chris Coker | Dec 5, 2017 | WOD
WOD Conditioning Every 4 Minutes for 5 Rounds: 18 Cal Row 12 C2B Pullups | 5 Ring MU 14 Alt KB Weighted Step Ups 20″ (53s/35s) Share a rower with a partner if needed and stagger your starts as needed: i.e. Partner A starts at 0, B starts at 2, A starts at 4, B starts...
by Chris Coker | Dec 4, 2017 | WOD
WOD Strength 6 Rounds at a Steady Pace: 6 (e/arm) Single Arm OH Walking Lunge w/ KB 6 Seated DB Press (light-medium) | R+ Kipping HSPU Conditioning “Dumbbell DT” 5 Rounds for time: (50s/35s) 12 DB Deadlifts 9 DB Hang Power Clean 6 DB Push Jerk **16 min...
by Chris Coker | Dec 3, 2017 | WOD
Christmas Party We put a sign-up sheet on the desk to get a more accurate count. Please sign up if you’re coming! The party is Sat Dec 16. Details are on the sheet. WOD Strength EMOM for 12 Min: E- 3 Snatch Grip RDL – back stays flat! (40-50% of BS max) O-...
