by Chris Coker | Sep 4, 2018 | WOD
WOD Strength 1 Push Press + 1 Power jerk + 1 Split Jerk: work to 75% and complete 4-6 sets Conditioning AMRAP in 24 minutes: 300M Run 10-20-30-etc. Abmat Situps | R+ GHD Situps 300M Run 10-20-30-etc. Ring Dips *Scale Dips w/ Bar>Bands>Bench Extra Before Back...
by Chris Coker | Sep 3, 2018 | WOD
WOD 5 Rounds for time 12 Thrusters (95/65) 30 Double Unders 200M Run 1 Minute Rest Extra Before Snatch pull to explode + low hang snatch from 2″ off the ground *work up to 83% of 2 week’s ago max – then perform 8 sets of 2 every 90 sec. *reset each...
by Chris Coker | Sep 2, 2018 | WOD
Reminder, 8AM & 9AM Only Tomorrow WOD Strength Clean w/ pause 2″ off floor: work up to 80-85% and do 6-7 singles Conditioning In teams of 2, AMRAP in 20 Minutes: Partner A completes: 5 Pullups 10 Pushups 15 Squats While Partner B completes: 12/9 Cal Assault...
by Chris Coker | Aug 31, 2018 | WOD
WOD In teams of 2, AMRAP in 6 rounds each, working 2 min on, 2 min off, alternating rounds: 1 Round = 7 Pullups 10/8 Cal Row Max-Rep OHS (95/65 | R+ 135/85) Extra 3 sets as warmup: 5 OHS + 5 snatch grip Sotts press Snatch: Build to Heavy Single 4 sets: 12 RDL –...
by Chris Coker | Aug 30, 2018 | WOD
WOD Strength Bench Press: Build up to 85% and do 4 sets of 2 at 85-90% *60 sec. face up plank hold after each set Conditioning AMRAP in 9 minutes: 3 Burpees Over the Bar 3 C&J (135/95) 6 Burpees Over the Bar 6 C&J … add 3 to each round Extra 4 sets of 12...
