by Chris Coker | Oct 19, 2018 | WOD
WOD In teams of 2, 4 Rounds for Time: 80 Double Unders 20 Toes to Bar 20 HR Pushups 7 Wall Walks | R+ 50ft HS Walk *one partner working at a time **HS walk done w/ 10′ sections, 50′ total as a team Extra Strength Tall Snatch: 3 sets of 3 as warmup Snatch:...
by Chris Coker | Oct 18, 2018 | WOD
WOD Strength Overhead Squat: Build to heavy but PERFECT triple Conditioning For Total Reps: 4 min AMRAP: 20 air squats 5 Strict Chinups 4 min AMRAP: 15 Goblet squats (50/35) 5 Strict Pullups 4 min AMRAP: 10 Double DB Front Squats (50s/35s) 10 CTB Pullups 4 min AMRAP:...
by Chris Coker | Oct 17, 2018 | WOD
WOD Mobility Pec Smash Pec Stretch Tricep Smash Quad/Glute/IT Band Foam Roll Strength 4 Sets: 5 strict pullups + 5 strict chinups 25ft. cat crawl forward + 25ft. cat crawl reverse Conditioning For Time: 500M Row 30 Box Jumps – Step Down (24/20) 1000M...
by Chris Coker | Oct 16, 2018 | WOD
WOD Strength Push Press: Build to Heavy Triple Conditioning 4 Rounds for Time: 30 Hand Release Burpees 30 Walking OH Lunges (45/35 plate) Extra Strength Back Squat: 8 min EMOM – 2 BS each with a 3 sec pause in the bottom *start around 60% and build slowly as...
by Chris Coker | Oct 15, 2018 | WOD
WOD Strength Deadlift: 2×10@50%, 2×8@60%, 2×6@70%, 2×4@80%, 2×2@85-90% Conditioning AMRAP in 24 min (3 rounds), 1 min on / 1 min off, rotating: Max Cal Row Max Farmers Carry 50ft. Shuttle (70s/53s) Toes to Bar Alt. DB Snatch (50/35 | R+ 70/50)...
