by Chris Coker | Jul 16, 2018 | WOD
WOD Strength Hang Clean: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2 Conditioning For Time, Every 5 Minutes, for 4 Rounds: 15/12 Cal Bike 12 Burpee Over Dball 14 Dball Cleans Over Shoulder (80/50) Extra Deadlift: In 12 minutes find a new 3RM 5 sets of 2 – strict ring...
by Chris Coker | Jul 15, 2018 | WOD
WOD Strength FS: Build to Heavy Single Conditioning AMRAP in 16 Minutes: 10 C2B Pullups 300M Run 10 e/Arm KB Push Press (53/35) | R+ 50ft HS walk 15 KB Swings (53/35) Rest 90 seconds Extra 3 Pos. Snatch (floor, 2″ off ground, below knee): Build to max for the...
by Chris Coker | Jul 13, 2018 | WOD
WOD Conditioning Teams of 2: AMRAP in 7 Minutes 22 Power Snatch (95/65) 18 DB Push Press (50/35) / R+ HSPU 14 Bar Facing Burpees Rest 4 min, then AMRAP in 7 Minutes: 16 T2B | R+ 4 Rope Climbs 16 Box Jumps w/ Step Down (24/20) Midline 400m dball/sandbag bearhug carry...
by Chris Coker | Jul 12, 2018 | WOD
WOD Strength In 12 Minutes: Bench Press: Build to a smooth heavy triple 45 sec. ring row hold w/ chest to rings after each set Conditioning 4 Rounds for Time (20 min cap): 12 Power Cleans (95/65) 10 C2B Pullups 12 Push Press (95/65) Rest 2 Minutes *R+ use 50/35 DBs...
by Chris Coker | Jul 11, 2018 | WOD
WOD Conditioning 3 Rounds for Total Time: Run 400m Rest 2 minutes Row 500m Rest 2 minutes *push the tempo! Mobility 15 minutes of Yoga Stretching https://goo.gl/GZf157
