by Chris Coker | Dec 4, 2018 | WOD
WOD In teams of 2, alternating complete rounds, 5 Rounds each for Time: 16/12 Cal Assault Bike (20/16 Row) 12 Pullups | R+ 5 Bar MU 14 DB Box Step Ups (50/35-20″) *Scaled 6 Strict Banded Pullups (no kipping w/ bands) Extra Strength Push Jerk: Build to a heavy...
by Chris Coker | Dec 3, 2018 | WOD
WOD Strength Clean pull to mid thigh + low hang Clean from 2″ off ground + FS: Build to heavy double Conditioning Dumbbell DT – 5 rounds for time (50s/35s): 12 DB Deadlifts 9 DB Hang Power Clean 6 DB Push Jerk Extra Strength Deadlift: 6 sets working to...
by Chris Coker | Dec 2, 2018 | WOD
WOD Strength Front Squat: Build to Heavy Triple w/ 2 sec pause on each rep Conditioning AMRAP in 16 minutes, climbing the ladder: 6 Burpees 8 Wallballs (20/14) | R+ Pistols 6 Power Clean (135/95) 8 Burpees 8 Wallballs | R+ Pistols 6 Power Clean (135/95) *add 2 Burpees...
by Chris Coker | Nov 30, 2018 | WOD
WOD In Teams for 2, For Time: 100 Burpees over Bar 40 Toes to Bar 80 Cal Bike 30 Toes to Bar 60 Deadlifts (60-65%) 20 Toes to Bar Extra Strength Power Snatch: 10 min EMOM to heavy single Clean + 2 FS + jerk: Build to heavy Single Skill 5 sets of 10 Hollow/arch kips on...
by Chris Coker | Nov 29, 2018 | WOD
WOD Strength 5 sets: 8-10 Ring Pushups 10 KB Bent Rows (AHAP) *add weight as able for the Pushups **scale with hands on KBs, or normal PU Conditioning AMRAP in 7 Minutes: 3 Cleans (95/65) 3 Pullups 6 Cleans (95/65) 6 Pullups 9 Cleans (95/65) 9 Pullups etc… *Any...
