by Chris Coker | Aug 1, 2018 | WOD
WOD Mobility Glute Smash w/ Ball or Roller Pigeon Stretch – 90 sec each side Calf Roll Strength Accumulate 50 Banded Lat Deadlifts (see video) View this post on Instagram A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio) Conditioning AMRAP in 24...
by Chris Coker | Jul 31, 2018 | WOD
WOD Strength Split Jerk: 50/4, 60/4, 65/3, 70/3, 75/3, 80/2, 85/2, 90/1 Conditioning AMRAP in 16 minutes: Row 500M 50 Double Unders 15 V-Ups Extra BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/2*3 sets, rest 90 sec Accumulate 2 min. hanging from pullup bar in dead hang 6...
by Chris Coker | Jul 30, 2018 | WOD
WOD Strength Deadlift: 4 sets of 3.3.3 @70%, 10 sec rest between triples Conditioning 5 Rounds for Time: 200M Sprint 12 UB Thrusters (95/65) Rest 90 Sec *Scale run as needed to keep under 2min Extra Before Blocks below knee: Clean Pull + Clean: 60/3, 70/3, 75/2*2,...
by Chris Coker | Jul 29, 2018 | WOD
WOD Strength Snatch: 2 stop (above knee + hip) pull + Snatch Build to 85% for 3 sets of 2 Conditioning 3 minutes on / 3 minutes off for 4 rounds, for AMRAP: 15 Toes to Bar 50ft. DB Front Rack Lunge (50/35) Max Cal Bike in Remaining Time Extra FS: 65/5, 75/4, 80/3,...
by Chris Coker | Jul 27, 2018 | WOD
WOD In teams of 2, for time: 75 Calorie Row 60 Burpees Over the Bar 45 Power Snatches (95/65 | R+ 115/80) 30 Squat Cleans (135/95 | R+ 185/120) 30 T2B | R+ 15 Bar Muscle up Extra Before WOD Hang snatch (above knee) + Low Hang snatch (below knee): build to heavy set...
