by Chris Coker | Nov 28, 2018 | WOD
WOD Mobility Forearm/Tricep/Bicep Smash w/BB Quad Smash w/BB T-Spine Mobility w/ Foam Roller Conditioning 16 min EMOM: 1:16 Jumping Lunges 2: 100′ DBall Hug Carry 3: 16 Abmat Situps 4: 40 Double...
by Chris Coker | Nov 27, 2018 | WOD
WOD Strength Front Squat: EMOM for 8 Min, 3 reps @ 70% Conditioning AMRAP in 20 minutes: 20 Cal Row 30 Wallballs (20/14) 20 HR Pushups *Rx Pushups: no knee contact with ground, no sagging Extra Strength OHS Build to heavy single w/ 5 sec. pause in bottom Jerk: Build...
by Chris Coker | Nov 26, 2018 | WOD
WOD Strength Deadlift: 6 sets of 4 building *Drop from top of each rep and reset Conditioning 4 rounds for time: 12 Weighted Step-Ups (50/35s to 20″) 9 Hang Power Cleans (135/95) 15 Tose to Bar Rest 1 min Extra Strength Clean w/ Pause below knee, build to heavy...
by Chris Coker | Nov 25, 2018 | WOD
WOD Strength Hang Snatch: Build to Heavy Double Conditioning “Helen” 3 Rounds For Time: 400M Run 21 Kettlebell Swings (53/35) 12 Pullups Extra Strength 12 min to work to 3RM FS w/ no belt each with a 2 sec. pause Skill 4 rounds – at a steady pace, not for time:...
by Chris Coker | Nov 23, 2018 | WOD
WOD Conditioning In teams of two, 4 Rounds for Time: 300M Run 30 DB Snatches 30 Cal Row *Run Together Strength Snatch Balance: Build to Heavy Single Clean + push press + power jerk + split jerk: Build to heavy single single arm OH KB Lunge: 4 sets of 25ft each...
