by Chris Coker | Aug 7, 2018 | WOD
WOD Strength Back Squat: 1 Pause Squat + 2 Squat, Build to Heavy Set Conditioning A EMOM for 5 Rounds: 8 Alt. Single Leg Stepups (weighted as able) | R+ 8 Alt Pistols 10 Box Jumps (24/20 | R+ 30/24) 8 E/Side Turkish Situps (up to elbow) Conditioning B Bike 2K for Time...
by Chris Coker | Aug 6, 2018 | WOD
WOD Strength Banded Deadlift: 8 sets of 4 @ 50% of best deadlift + medium band tension, drop every rep from the top, rest 90 sec between sets Conditioning With a partner, alternate complete rounds, 5 rounds each, for time: 20/18 Cal Row 12 Pushups w/ hands on heavy...
by Chris Coker | Aug 5, 2018 | WOD
WOD Strength Snatch: 50/3, 60/3, 70/3, 75/3, 80-85/2*4 sets Conditioning 3 Rounds for Total Time: 10 Strict Chinups | R+ 6 Ring MU 12 Thrusters (95/65) 50 Double Unders Rest 90 seconds Extra FS: 50/2, 60/2, 70/2, 80/2*4 sets 5 min. EMOM – 3 wall walks 5 sets of:...
by Chris Coker | Aug 3, 2018 | WOD
WOD In teams of two, AMRAP in 20 minutes: 5 Burpees 7 DB Push Press (50/35) | R+ HSPU 10 Pullups | R+ C2B Pullups *Partner A does the first minute, partner B does the 2nd minute, and so on. Every minute starts with Burpees Extra Before 12 min. to find max Snatch rest...
by Chris Coker | Aug 2, 2018 | WOD
Don’t forget, every Friday is R.E.D. Friday, where we wear Red to Remember Everyone Deployed. WOD Conditioning A AMRAP in 9 Min: 3 Wallballs (20/14) 3 T2B | R+ 1 Bar MU 6 Wallballs 6 T2B | R+ 2 Bar MU etc. adding 3 & 3|1 each round Rest 5 Min then...
