by Chris Coker | Sep 10, 2018 | WOD
WOD Strength Deadlift: 7 sets of 4, Every 2 min, NOT T&G Conditioning 6 Rounds for Times, Every 3 Minutes: 6 Pull-ups 8 Burpees 10 Alt. DB Snatch (50/35) Extra Before Clean from 3in deficit, pause at deficit height: Every 2 min complete 2 reps @ 85% x 4 sets 3...
by Chris Coker | Sep 9, 2018 | WOD
WOD Strength 5 Sets: Seated DB Press: 7 Reps, building -or- Tempo HSPU: 5 sets of 3-5 reps as able w/ 53X3 5 sec. down, 3 sec. in bottom, Kip up, 3 sec. hold at top Conditioning AMRAP in 9 Minutes: 20 Toes to Bar 40 Wallball Shots Extra From blocks at mid thigh:...
by Chris Coker | Sep 7, 2018 | WOD
WOD In teams of 2 for Reps. Partner A works 3 minutes, then partner B works 3 minutes. Both partners do all three AMRAPs: AMRAP in 3 minutes, then switch: 12 Alt. DB snatch (50/35) 9 Toes to Bar AMRAP in 3 minutes, then switch: 12 DB Cleans (50/35s) 6 C2B AMRAP in 3...
by Chris Coker | Sep 6, 2018 | WOD
WOD Strength Back Squat: 80/2*6 sets, EMOM Conditioning AMRAP in 14 Min: 50 Wallballs (20/14) 40 Deadlifts (155/105) 30 Burpees Box Jumps (24/20) Extra 5 sets: Bench Press: 3 reps at 88% 3 KB Windmills e/side 4 sets of 12 e/arm- standing single arm DB strict press 5...
by Chris Coker | Sep 5, 2018 | WOD
WOD Mobility Calf Stretch & Roll Tricep Smash w/ BB T-Spine Roll and Stretch on Foam ROller Strength/Warmup 3 sets: Banded Monster Walk: 6 forward, 6 back, 6 left, 6 right Bird Dog: 8 e/side Conditioning Annual Rowling Challenge!! 10x200M Row *Between each row...
