by Chris Coker | Jun 26, 2019 | General Information, News, WOD
[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” admin_preview_bg=”] July Programming Focus Squats Press July Benchmarks “DT” “Fight Gone Bad”...
by Chris Coker | Jun 10, 2019 | WOD
WOD Primer 2 Sets: 3 Wall Walks 8ea/side Quadruped KB Pull through https://bit.ly/2XXrEQH 6ea/side KB Clean and Press Conditioning AMRAP 4: 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Max Calorie Row in Time Remaining Rx: 75/55 | R+: 95/65 Rest 4 Minutes...
by Chris Coker | Jun 9, 2019 | WOD
WOD Primer 2 Sets: 10 Banded Side Steps e/s 5 Tempo Squat Jumps (5 Second lower, explode to jump) 15 Hollow Scissor Kicks Strength Back Squat: Build to a Heavy Set of 3 Conditioning 8 Rounds for Time: 200 Meter Run 20 Air Squats Extra Skill 5-6 Sets: 2-3 Strict Ring...
by Chris Coker | Jun 7, 2019 | WOD
WOD Primer 3 Sets: 10 ea side Pallof Press (standing) https://bit.ly/2XwNB9y 10 ea side Single Arm Thrusters 10 DB Skullcrushers https://bit.ly/2MuFx7Z Conditioning Teams of 2, For Time: 400 DBall Carry (80/50) 20 Toes to Bar 15 Squat Cleans (135/95) 400 DBall Carry...
by Chris Coker | Jun 6, 2019 | WOD
WOD Primer 3 sets: 3 ea side Half Turkish Get-ups https://bit.ly/2Xy9Dc1 6 Goblet Squats w/ 5sec eccentric https://youtu.be/g6UAm26W038 12-15 DB Reverse Flies Strength A) “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press (.75 for women) Max Strict Pull-ups *Rest 2-3...
