by Chris Coker | Jan 8, 2019 | WOD
WOD Strength Deadlift: 70/5x5sets, not T&G Conditioning For Total Calories/Reps: 2 Min Bike for Cal 1 Min Double Unders 2 Min Row for Cal 2 Min Rest 2 Min Bike for Cal 1 Min Double Unders 2 Min Row for Cal 2 Min Rest; then immediately into: 800M Run for Time Extra...
by Chris Coker | Jan 7, 2019 | WOD
WOD Strength 4 sets: Kneeling DB Press: 8 ea side Chinup: 6 reps, weighted if able Conditioning AMRAP in 14 Minutes: 8 Burpees Box Over (24/20) 16 Toes to Bar 24 Wallballs (20/14) Extra Strength Snatch Pull + Hang Snatch: 50/3, 60/3, 70/2, 75/2, 80/2x2sets Snatch...
by Chris Coker | Jan 6, 2019 | WOD
WOD Strength Clean Pull to Mid thigh w/ 3 sec pause + Clean from Floor: Build to Heavy Double Conditioning 5 Rounds for Time (16 min cap): 5 UB Hang Clean and Jerk* 8 Deadlifts* 200M Run Rest 90 Sec *70% of today’s best Cleans Extra Strength Back Squat: 50/10,...
by Chris Coker | Jan 4, 2019 | WOD
WOD Strength 5 sets: Bench Press: Build to heavy set 4 w/ 4 sec pause at top every rep Supinated Bent Row: 7 reps at one challenging weight Conditioning In teams of 2, AMRAP in 20 Minutes: 80 Cal Row 20 Toes to Bar 60 Wallballs (20/14) 20 Toes to Bar 40 Deadlifts...
by Chris Coker | Jan 3, 2019 | WOD
WOD Strength Overhead Squat: Build to heavy but PERFECT set of 3 Conditioning AMRAP in 12 Minutes: 21 DBorKB Pushpress (35s/25s) 100ft (25×4) Prisoner Lunges 15 Pullups R+ 21 HSPU 100ft (25×4) OH Lunges (35s/25s) 15 C2B PU Extra Skill 6 sets: 6-10 of complex...
