by Chris Coker | Jul 10, 2018 | WOD
WOD Strength A 3 sets 100ft. double bottoms up KB walk, start light and only go up if you can stay perfect Strength B Push Jerk: 60/6, 70/5, 80/4, 85/3*5-every 90 sec Conditioning AMRAP in 6 minutes: 1 Strict Pullup 3 Abmat Situps 2 Strict Pullups 6 Abmat Situps 3...
by Chris Coker | Jul 9, 2018 | WOD
WOD Strength Deadlift: Build to heavy (but perfect) set of 5 Conditioning Every 5 minutes, for 4 rounds, each for time: 7 DB Snatch (50/35) 7 DB FS | R+ OHS -switch arms 7 DB Snatch 7 DB FS | R+ OHS 15/12 Cal Bike/Row* *alt between row and bike each round Extra Clean...
by Chris Coker | Jul 8, 2018 | WOD
WOD Strength FS: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1 Conditioning EMOM for 6 Rounds 10 Burpees 200M Sprint 12 DB Thrusters (50/35s) *Scale Run as Needed to finish within 1 minute Extra Snatch + OHS from Blocks below knee: 60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2,...
by Chris Coker | Jul 6, 2018 | WOD
WOD In teams of 2, 4 Rounds for Time: 100ft. DB Front Rack Lunge (50/35) 36 Alt. DB Snatch (50/35) 16 Burpee Box Overs (30/24) *one partner working at a time, split reps as desired Extra -5 min – EMOM: Power clean + FS + Push press, building -rest 1 min. -9 min....
by Chris Coker | Jul 5, 2018 | WOD
WOD Strength 5-6 sets: Work to 2RM bench press w/pause on chest 20 sec. chin over bar hold Conditioning 4 Rounds for Time of: 20 Abmat Situps | R+ GHD 30 Thrusters (45/35) 40 Double-Unders Extra 12 min. EMOM E- 8 perfect hollow/arch kips on bar O- 3 pull-ups + 1 C2B...
