by Chris Coker | Oct 2, 2018 | WOD
WOD Strength Press: 4 Sets of 4, Building (warmup for Jerks) Push Jerk or Split Jerk: Build to a heavy double, then drop to 70% of best and complete one max rep set of push jerks Conditioning AMRAP in 18 Min: 400M Run 3 Wall Walks 10 Cal Row 100ft Walking Lunge *split...
by Chris Coker | Oct 1, 2018 | WOD
WOD Strength Deadlifts from 3″ deficit: Warmup to 70% and perform 1 rep every 30 sec. for 6 min. *build to 80% if able, be smart. **only use deficit if you are able to get into a perfect starting position Conditioning 6 Rounds for Time: 9 DBall over Shoulder...
by Chris Coker | Sep 30, 2018 | WOD
WOD 4 Round for Time (20 min cap): 3 DB Clusters (50/35s) (Squat clean thruster) 2 Rounds of Cindy 3 DB Clusters Rest 90 Seconds **R+ = 5 Rounds w/ 3 rounds of Cindy (all pull-ups and DB clusters must be unbroken) Extra Snatch pull to explode + Snatch + OHS: 50/2,...
by Chris Coker | Sep 28, 2018 | WOD
WOD 343 Throwdown – Event 2 – “Triple Threat” In teams of 2, AMRAP in 10 min, one partner working at a time: 15/12 Bike for Cal 12 Toes to Bar 9 Snatch Rx 115/75, Masters 95/65, Scaled 75/55 (and abmat situps), Scale more as needed Extra -Power...
by Chris Coker | Sep 27, 2018 | WOD
WOD Strength Back Squat: Find 1RM *warmup as desired, or 50/3, 60/2, 70/2, 80/1, 88/1, 93/1, 98/1, MAX/1 Conditioning AMRAP in 15 Min: 15-12-9 of: Power Cleans Hand Release Pushup* Thrusters Pullups Deadlifts Wallballs (20/14 | R+ 30/20) *quads can not touch the...
