by Chris Coker | Feb 21, 2019 | Uncategorized
–NORMAL SCHEDULE– WOD
by Chris Coker | Feb 20, 2019 | WOD
WOD Mobility Squat Stretch 2 min e/leg Box Shoulder Stretch 2 min Pso-Rite 2 min Active Recovery EMOM for 20 min (4 Rounds): Minute 1 – 3 Pausing Overhead Squats (50%) Minute 2 – 12/9 Calorie Row Minute 3 – 4 Toes to Bar + 8 Alternating Dumbbell...
by Chris Coker | Feb 19, 2019 | WOD
WOD Strength Deadlift w/ 51X3 Tempo: 40/3, 50/3, 60/3, 65-70/3 *DownBottomUpTop: 5sec down/1sec rest/eXplode up/3sec pause top Conditioning 3 Rounds for Time (12 min cap): 10 Strict Pull-ups 25 Wallballs (20/14) 10 Cal Bike *if needed some athletes can start on the...
by Chris Coker | Feb 18, 2019 | WOD
WOD Strength 4 Sets: 7 DB Pushup to Row *1 rep = 1 Pushup + 1 Row with ea/arm Conditioning AMRAP in 8 Minutes: 20 Double Unders 3 Power Cleans (155/105) 4 Bar Facing Burpees Rest 20 Sec Extra Strength Snatch: 60/3, 70/3, 80/3, 85/3x2sets Skill 4 Attempt to Complete...
by Chris Coker | Feb 17, 2019 | WOD
WOD Strength Clean & Jerk: 60/3, 70/3, 80/3, 85/3, 85-90/3 Conditioning “Fran” 21-15-9: Thrusters (95/65) Pull-ups Extra Strength Back Squat: 50/6 70/6 80/4 90/2 95/2+ Skill Every 30 sec for 7 sets On Rings or Bar (athlete choice): H/A Kip + Power Kip...
