by Chris Coker | Aug 13, 2018 | WOD
WOD Strength Deadlift – Find Perfect 1RM **be very smart, this should be relatively smooth… don’t comprise back or take any risks Conditioning AMRAP in 8 minutes: 15 KB Swings (55/35) 11 Pullups 7 Burpees Extra Before Clean Blocks 2″ off floor...
by Chris Coker | Aug 12, 2018 | WOD
WOD Strength Front Squat: Find 1RM 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ Conditioning 4 Rounds for Time: 21 KB Deadlifts (53/35 | R+ 70/53) 15 Toes to Bar 9 Overhead Squat (95/65 | R+ 155/105) Rest 1 minute Extra Before Snatch from the Blocks 2″ off floor:...
by Chris Coker | Aug 10, 2018 | WOD
WOD In teams of 2, For time: 150 Cal Row 130 Cal Airbike 110 Wallballs (20/14) 90 Walking Lunges (35/25 plate) 70 Toes to Bar Extra Before 12 min. to find max of complex: Snatch Pull to Mid Thigh + Snatch from below Knee + OHS Pause FS: Find a 1 rep max in 12 minutes...
by Chris Coker | Aug 9, 2018 | WOD
WOD Strength 4 sets: 6 Kneeling KB halos e/direction and on each leg (24 reps total) 12 weighted rings rows Conditioning AMRAP in 11 Minutes: 5 Pullups 10 Pushups 15 Squats 10 Deadlifts (185/135) 5 Bar Facing Burpees Extra Before 5 sets: 3 Bench press at 85% of last...
by Chris Coker | Aug 8, 2018 | WOD
WOD Mobility Tricep Smash w/ BB 2 min each IT Band Stretch 1 min e/side x 2 rounds Conditioning AMRAP in 24 Minutes: 4 Wall Walks | R+ 100ft. HS walk 100ft Burpee Broad Jumps 600M Run | 800M Run
