by Chris Coker | Aug 29, 2018 | WOD
Labor Day (Monday Sep 3) – 8AM & 9AM Only WOD Mobility 4 Rounds: Sleeper stretch x30 sec each side Barbell quad smash x30 sec each side Snow angels with Crossover Symmetry Band 10 slow reps Couch stretch x30 sec each side Teres major release with lx ball x30...
by Chris Coker | Aug 28, 2018 | WOD
WOD Bike & Row for Max Calories in 30 Minutes; Starting at 0, every 5 minutes, perform 2 rounds of Strict Cindy *alternate between bike and row Extra Split Jerk: 12 minutes to build to heavy double from blocks then, drop to 75% of complex and perform 1 split every...
by Chris Coker | Aug 27, 2018 | WOD
WOD Strength Deadlift: 4-5 sets working to a smooth 6 rep max for the day *No touch’n’go – dead stop for each rep *keep the pulls smooth Conditioning 5 Rounds for Time: 300M Run 20 Abmat Situps 10 Shoulder to Overhead (135/95) Rest 60 Seconds Extra...
by Chris Coker | Aug 26, 2018 | WOD
WOD Strength Back Squat: 50/4, 60/4, 70/4, 80/4x4sets *every 90 sec. Conditioning 5 rounds for time: 7 Burpee Box Box Overs 12 C2B PU | R+ 4 Ring MU 16 Goblet Squats (53/35) | R+ 12 DB FS (50/35s) Rest 60 Sec Extra Before Snatch pull to mid thigh + snatch from...
by Chris Coker | Aug 24, 2018 | WOD
WOD Conditioning AMRAP in 24 min, teams of 2, one partner working at a time: 200M KB Farmers Carry (53/35s) 100 Double Unders 40 Ground to Overhead (95/65 | R+ 115/80) 30 T2B | R+ 16 Bar MU Extra Before -6 min. to find 3 rm full clean (touch and go) -rest 1 min. -5...
