by Chris Coker | Feb 4, 2019 | WOD
WOD Strength 5 Sets, Building: 8 Barbell Z-Press 8 Renegade Row Conditioning For Time: 30 Pullups 6×20′ DB Weighted Walking Lunges (50s/35s) 400M Run 20 Pullups 4×20′ DB Weighted Walking Lunges 600M Run 10 Pullups 2×20′ DB Weighted...
by Chris Coker | Feb 3, 2019 | WOD
WOD Strength High Hang Clean: 50/3, 60/2, 70/2, 80/2, 85/2, 90/2 Conditioning AMRAP 4: 20 Wallballs (20/14) then max reps of: 12 Deadlifts (135/95) 12 Lateral Barbell BurpeesRest 2 MinutesAMRAP 4: 30 Wallballs (20/14) then max reps of: 9 Deadlifts (185/135) 9 Lateral...
by Chris Coker | Feb 1, 2019 | WOD
WOD Strength Front Squat w/ 5 sec pause: 50/3, 60/3, 70/2, 75/1, 80/1 Conditioning In teams of 2, one person working, for Time: 80 Hang Power Cleans (135/95) Run 200M Each 80 Back Squats (135/95) Run 300M Each 80 Toes to Bar Run 400M Each*both partners run 200, one at...
by Chris Coker | Jan 31, 2019 | WOD
WOD StrengthPush Press: Build to heavy set of 4 ConditioningRecord Reps for Each AMRAP: AMRAP in 2 min: 9 Thruster (95/65) 9 Pullup AMRAP in 3 min: 12 Power Snatch (95/65) 12 OH Lunge (25/15 plate) AMRAP in 2 min: 15 Clean & Jerk (95/65) 15 Air Squat Extra...
by Chris Coker | Jan 30, 2019 | WOD
WOD MobilityHamstring Stretch (coach choice)Pec Smash & StretchCalf Stretch (coach choice) Strength 3 Sets: Max-2 Chinups 15 Miracle Grow *max-2 = stop a couple reps short of failure *if you’re scaling do 8-10 reps as difficult as possible ConditioningEMOM...
