by Chris Coker | Nov 9, 2018 | WOD
WOD In teams of two, one partner working at a time, AMRAP in 9 Minutes: 16 Pullups | R+ 8 Bar MU 20 Wallballs (20/14) Directly into AMRAP in 9 Minutes: 25 Cal Row 35 Abmat Situps Clean & Jerk: 6 sets 2 @ 80% Extra 3 sets: 10 DB Split Squats e/leg 30 Sec. ring...
by Chris Coker | Nov 8, 2018 | WOD
This is day 2 of the Club Championships! Like last week, we will have a normal Friday Schedule, and classes are open to all members. If you can’t make it Friday, get it done in front of a judge anytime before or after Friday. Make sure you post your results in...
by Chris Coker | Nov 7, 2018 | WOD
WOD Mobility Glute Smash Lat Stretch Couch Stretch Conditioning EMOM for 4 Rounds: 30 Double Unders 45 second Plank 12 Alt. Single Leg Step-Ups (20″) 12 V-Ups *light to medium weight on...
by Chris Coker | Nov 6, 2018 | Uncategorized
WOD Strength Split Jerk: Build to 85% for 3 sets of 2 Conditioning AMRAP in 20 Min: 100M Run 10 Strict Pullups 100M Run 35/30 Cal Row 100M Run 20 Kettlebell Swings (53/35) Extra BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day 5 sets: 10 sec. ring row...
by Chris Coker | Nov 6, 2018 | WOD
Registration for Club Championship closes tonight – SIGN UP NOW Events 4 & 5 will be the WOD for this Friday. If you can’t make it Friday, get it done in front of a judge anytime before or after Friday. Make sure you post your results in Wodify on...
