by Chris Coker | Sep 14, 2018 | WOD
WOD Strength 4 sets: 100ft e/arm KB OH Walk 10 Landmine bent rows e/side (anchor bar end by wedging between a couple of 45s) Conditioning In teams of 2, Split Reps evenly, 4 Rounds for Time: 40/32 Cal Assault Bike* 16 Front Rack Lunges (95/65)** 16 Strict Pullups | R+...
by Chris Coker | Sep 13, 2018 | WOD
WOD Strength Bench press: 5 sets of 3 working to 3RM *each rep, pause 3 sec. at top of lockout Conditioning 5 Rounds for Time (20 min cap): 10 C2B Pullups | 5 Ring MU 10 Burpees Over Bar 10 Overhead Squats (95/65) 20 Double Unders Extra Back Squat: 80/2*6 sets...
by Chris Coker | Sep 13, 2018 | General Information
Coach Alex is back at it! This time he sat down with John Von Runnen. John Von Runnen is a Texas native who has lived in the Wylie area since 2000. He works as a Bivocational Pastor at the Wylie North East Church, has a business that does web and graphics design. He...
by Chris Coker | Sep 12, 2018 | WOD
WOD Mobility Banded Pec Stretch – 1 min e/side Hamstrong Mobility – Coach’s Choice Lat Smash – 1 min e/side Strength & Conditioning EMOM for 6 Rounds: Bike 20 Seconds for Max Cal 6 e/side Single Arm KB Windmills 6 Seated Box Jumps (any...
by Chris Coker | Sep 11, 2018 | WOD
WOD Strength Back Squat: 60/3, 70/3, 80/3, 85/3, 90-95/3*3 sets Conditioning ARMAP in 24 min: 400M Run 10 Pushup 15 Squats 20 Situps 500M Row 10 Pushup 15 Squats 20 Situps Extra Push Press: 5 sets of 2 at 85% or more of 1RM Power Jerk: 80/2 EMOM for 7 sets 2 min....
