by Chris Coker | Feb 10, 2019 | WOD
WOD StrengthPower Snatch: Build to max triple, not T&G Conditioning AMRAP in 10 Minutes: 10 Hang Power Snatches (95/65) 25 Double Unders 10 Front Squats (95/65) 25 Double Unders Extra Skill 5 sets of: 6 Kipping HSPU + 1 Shoulder touch ea side Strength 3 Sets Max-2...
by Chris Coker | Feb 8, 2019 | WOD
WOD Strength Back Squat w/ 5 sec pause: 50/3, 60/3, 70/2, 75/2, 80/2, 85/2 Conditioning “Tag Team Fight Gone Bad” Teams of 2, alternating stations, AMRAP in 18 Minutes: 20 Wallballs (20/14) 20 Box Jumps (24/20) 20 Sumo Deadlift High Pulls (75/55) 20 Push...
by Chris Coker | Feb 7, 2019 | WOD
WOD StrengthPush Press: Build up to 90% of LAST WEEK’S 4RM and complete 3 sets of 4 Conditioning3 Rounds for Time:10 Chest to Bar Pullups 10 Clean & Jerks (135/95)10 Bar Facing Burpees Extra Strength Front Squat + Split Jerk: Build to Heavy Single, no misses...
by Chris Coker | Feb 6, 2019 | Uncategorized
WOD Mobility Barbell trap smash Straddle stretch x 3 min hold Couch stretch x2 min e/s Pigeon x2 min e/s Strength 4 Sets: 8 Supinated Supine Row 10 Banded Tricep Ext 12 GHD Situps to Parallel Conditioning 2 Rounds for Time (25 min cap): 60/40 Calorie Assault Bike 100...
by Chris Coker | Feb 5, 2019 | WOD
WOD Strength Deadlift 50/3, 60/3, 70/3, 80/3X3 sets Conditioning “The Chief” AMRAP in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Extra Strength FS: 50/10, 60/10, 70/10 For Time: 200M Farmers...
