by Chris Coker | Jul 4, 2018 | WOD
WOD Strength Split Jerk: 6 sets of 2 working on technique Conditioning EMOM for 5 Rounds: Row for Max Cal 40 sec Hollow Hold 6 e/arm Bottom UP KB Strict Press Extra BS: Work up to 85% of 3RM and complete 6 sets of 3 there every 2 min Gymnastics test – 4 min. for...
by Chris Coker | Jul 3, 2018 | WOD
8AM & 9AM classes only on July 4th WOD “Rich” In honor of U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, who died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined...
by Chris Coker | Jul 2, 2018 | WOD
WOD Strength 2 pos. Clean: power position + below knee 6 sets building for technique Conditioning “Diane” 21-15-9 for time: Deadlift (225/155) HSPU rest 2 min (walk), then 800m run for time -or- “Grace” For Time: 30 Clean & Jerks (135/95)...
by Chris Coker | Jul 1, 2018 | WOD
WOD Conditioning AMRAP in 20 minutes: 15/12 Calories 20 KB Swings (53/35) 30 Air Squats Rest 90 sec between rounds *alternate between Bike and Row Midline-After Accumulate 40 strict TTB Extra Snatch from Blocks below knee: Snatch pull + Snatch =1 50/3, 60/3, 65/3,...
by Chris Coker | Jun 29, 2018 | WOD
WOD In teams of 2, Bike 150/100 Cal for time. **Partners switch EMOM and start each min w/ 2 DB Manmakers (50/35) Extra -4 min EMOM: Snatch from Hip, building -rest 1 min. -4 min EMOM 1 Hang Snatch from above knee building -rest 1 min. -6 min EMOM: 1 Snatch building...
