by Chris Coker | Jan 18, 2019 | WOD
WOD Strength Back Squat: 65/5, 75/5, 85/4, 88/3, 90/2 Conditioning In teams of 2, for time: 2000M Row 70 Pushups 120 Abmat Situps 90 Wallballs (20/14) 4000M Bike Extra Strength Clean w/ Pause 1″ off floor + Jerk: Every 90 sec, building to heavy single Skill...
by Chris Coker | Jan 17, 2019 | WOD
WOD Strength Push Press: 5 sets of 5 building to heavy Conditioning 10 Rounds for Time: 7 Toes to Bar 7 Box Jumps (24/20 step down) 3 Cleans (70% any style) Extra Strength Pause Jerk + Jerk: 5 sets of 2+2 AHAP for all sets Skill/Conditioning EMOM for 4 Rounds: Even:...
by Chris Coker | Jan 16, 2019 | WOD
WOD Mobility Tricep Smash w/ LX Ball or Pso-Rite Glute Smash w/ Ball or Foam Roller Quad Smash w/ KB or Ball Strength 3 Sets: 15 Banded Bicep Curls 10 Seated Arnold Press 10 Bent Over Reverse Fly Conditioning EMOM for 5 Rounds: 4 DBall Cleans + 15-20 sec Hold on Chest...
by Chris Coker | Jan 15, 2019 | WOD
WOD Strength Deadlift: 50/5, 65/5, 75/3x5sets, not T&G Conditioning AMRAP in 24 Minutes: 20/16 Calories* 30 Back Squats from floor (75/50) 600M Run *alternate row/bike Extra Strength FS: 50/10, 55/10, 60/10, 70/10 Skill Alternating Tabata for 6 sets of each: Ring...
by Chris Coker | Jan 14, 2019 | WOD
WOD 5 rounds for Reps: 30 sec ME Push Press (95/65 | R+ 115/80) Rest 30 sec 30 sec ME Strict Pull-ups | R+ Rope Climb* Rest 30 sec 30 sec ME Russian KBS (53/35 | R+ 70/53) Rest 30 sec *no jumping on ropes closest to wall Extra Strength Clean Pull + Low Hang Clean...
