by Chris Coker | Jan 29, 2019 | WOD
WOD StrengthBanded Deadlift: green band w/ 50% of 1RM – 3 reps every 30 seconds for 8 sets Conditioning4 Rounds for Total Reps: 2 Min of Row for Cal 1 Min of Double Unders 1 Min of Burpees Extra StrengthFS: 50/8 60/8 70/6 75/6 80-85/6x2sets...
by Chris Coker | Jan 28, 2019 | WOD
WOD Strength4-5 Sets: 8 Horizontal Ring Rows 1 Max Hold Chin Over Bar (up to 30 sec) ConditioningAMRAP, working 60sec on 20sec off, for 12 minutes: 15 Kettlebell Swings (53/35) 15 Box Jumps (24/20 step down) 15 Toes to Bar 15 Push Press (95/65) Extra StrengthPower...
by Chris Coker | Jan 27, 2019 | WOD
WOD Strength Power Snatch: Build to 1RM Conditioning 5 Rounds for Time: 15 Wallballs (20/14) 10 Deadlifts (185/135) 200 Meter Run Extra Skill Accumulate 10 Kipping HSPU pausing for 5 sec at bottom of kip and 5 sec at top. …then 25 Kipping HSPU for Time *scale...
by Chris Coker | Jan 25, 2019 | WOD
WOD Strength Back Squat: 60/5, 70/5, 75/5, 80/5 Conditioning In teams of 2, alternate complete Rounds for AMRAP in 22 Minutes: 20 Kettlebell Swings (53/35) 10 Overhead Squats (95/65) 10 Weighted Step-ups (35s/25s) Extra Strength Snatch: Build to Heavy Double, TNG...
by Chris Coker | Jan 24, 2019 | WOD
WOD Strength Jerk (any style): Build to 1RM (be smart) Conditioning 20-15-10-5: Wallballs (20/14) Toes to Bar Directly Into… 5-10-15-20 Hang Cleans (115/80) Burpees Over Bar Extra Strength Press: 4 sets of 8 building to heavy set Skill/Conditioning 5 Rounds: 30 Double...
