by Chris Coker | Jul 26, 2018 | WOD
WOD Strength Bench Press: 4 sets of 5 at 70% *30 sec. HS hold on wall immediately after each set Conditioning 3 Rounds for Total Reps, working 4 min on/2 min off: 20 Alt. DB Snatch (50/35 | R+ 70/50) 20 Pushups | Ring Dips 15 Deadlifts (185/125 | 225/155) 15 Pullups...
by Chris Coker | Jul 25, 2018 | WOD
WOD Mobility/Warmup EMOM for 3 Rounds: Psoas Smash 15 Glute Bridges (hollow midline) Box Shoulder Stretch Couch Stretch (30 sec each) Skill Skin the Cat Practice Conditioning 30 sec on / 30 sec off for 4 rounds: Bike for Cal Box Jumps w/ step down (24/20) Mountain...
by Chris Coker | Jul 24, 2018 | WOD
WOD 5 Rounds for Time: 3 Clean & Jerks (80%) 400M Run 30 Abmat Situps 500M Row Rest 90 seconds * any style C&J Extra BS: 60/3, 70/3, 80/3, 85/2, 88/2, 92/2*4 sets, rest 90 sec 20 alt. hollow candlestick rolls to alt. pistol – not for time 20 alt. pistols...
by Chris Coker | Jul 23, 2018 | WOD
WOD Strength Clean: Build to heavy but perfect triple Conditioning AMRAP in 16 minutes: 5 Strict Pullups | R+ 2 Rope Climbs 15 Air squats 30 Double Unders Extra Before WOD Deadlift: Based off 3RM found last week: complete every 60 sec: 60/2, 70/2, 80/2, 85/2, 90/2,...
by Chris Coker | Jul 22, 2018 | Uncategorized
WOD For Time: 7 Rounds for Time: 7 Burpee Box Overs (24/20) 10 Toes to Bar Midline – After: 4 min. tabata – Hollow rocks Extra Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1 FS: 9 sets of 1@85% every 45 sec 50...
