by Chris Coker | Oct 30, 2018 | WOD
HAPPY HALLOWEEN EVERYONE! WOD Strength Strict Press: build up then, 3 sets of 3 at one heavy weight Conditioning AMRAP in 4 minutes: 12 Pullups 7 Overhead Squats (115/75) Rest 2 minutes, then: AMRAP in 4 minutes: 7 C2B Pullups 12 Front Squats (115/75) EXTRA Strength...
by Chris Coker | Oct 29, 2018 | WOD
WOD Strength Deadlifts: 5 sets of 6 building Conditioning AMRAP in 16 Minutes: 200M Run 5 Curtis P. (155/105) *https://www.youtube.com/watch?v=uLff8fhPIQg Extra Strength Clean: blocks just below knee: 8 sets working to a heavy triple for the day Skill Every 30 sec for...
by Chris Coker | Oct 28, 2018 | WOD
WOD Strength FS: Build to heavy set of 3 w/ pause on first rep Conditioning 4 rounds for time: 10 Burpee Box Overs (24/20) 10 Double DB Clean and Jerks (50/35) 40 Double Unders Extra Strength Snatch: Blocks just below knee: 8 sets of 2 working to heavy double for the...
by Chris Coker | Oct 26, 2018 | WOD
WOD Teams of 2, AMRAP in 26 Min: 200M Farmers Carry (70/53 KBs) 28 Pushups 28 Power Snatches (75/55) Extra Strength Clean + Hang clean + Jerk: Build to heavy set 1 Snatch + 3 OHS: Build to heavy set Skill 4 rounds at a steady pace: 10 clapping/plyo pushup 5 strict...
by Chris Coker | Oct 25, 2018 | WOD
WOD Strength 5-6 Sets: 6 Legless Rope Climb Pulls (laying to standing w/ no help from legs) 8/6 Cal Bike Sprint Conditioning For Time: 100 Thrusters (95/65) *Each break = 10 Russian KB Swings (70/53) Extra Strength DB seated strict press: 5 sets of 6 at 85% of last...
