by Chris Coker | Oct 14, 2018 | WOD
WOD Strength Front Squats: Build to heavy set of 3 with no belt Conditioning A) For Time: 20 Wallballs (20/14) 20 Weighted Situps (35/26)* 16 Wallballs 16 Weighted Situps 12/12, 8/8, 4/4 B) Rest exactly 2 min Then 1 set Max UB Wallballs… *Weighted Situps w/ KB,...
by Chris Coker | Oct 12, 2018 | WOD
WOD In teams of two, 5 rounds for time, one person working at a time: 24 OHS (75/45) 18 Pullups | R+ C2B 40/30 Cal Row Extra Strength Clean: Build to 1RM then 1 set of max thrusters @60% of clean, no resting or stopping of any type 4 sets 10 alt. KB front rack box...
by Chris Coker | Oct 11, 2018 | WOD
WOD Strength 4-5 Sets: 6-10 chinups w/ pause at top 10 narrow grip bench press (hands just inside clean grip, don’t overstress elbows) *scale chinups with negatives, or low bar Conditioning Rx For Time: 4 Rounds of: 15 Deadlifts (185/125) 20 HR Pushups* *Rx stay...
by Chris Coker | Oct 9, 2018 | WOD
WOD Strength 5-6 sets of 6 Pushpress at 90% of 5RM Conditioning Part A) 1K Row for Time Part B) Immediately into 10 min Max Calories on Bike **for larger classes, it’s fine to have half the group do conditioning before strength, and then switch. Extra Strength...
by Chris Coker | Oct 8, 2018 | WOD
WOD Strength 6 Rounds for Time (20 min cap): 30 Double Unders 15 Wallballs 10 Toes to Bar 100M Run *goal should be to go unbroken on all movements Midline 4 Sets: 10 Superman Ext + 10 sec hold 10 V-Ups Extra Strength Tall cleans: 3 sets of 2 as warmup EMOM for 9 min:...
