by Chris Coker | Jun 28, 2018 | WOD
WOD Strength Back Squat: 50/2, 65/2, 75/2, 85/2, 90/1 95+/1 No Misses! Conditioning AMRAP in 6 minutes: 20 Wallballs (20/14) 12 Pullups Extra 4 sets: 5 turkish getups e/side building 5 wall walks and walk down to plank 5 sets: Work up to a 5RM weighted bar dip 60 sec....
by Chris Coker | Jun 27, 2018 | WOD
WOD Mobility LX Ball Calf Smash Accumulate 30 Slow Snow Angle with T-SPine of Foam Roller Banded Monster Walks Conditioning In teams of 3, AMRAP in 14 minutes, relay style: 300M Row Burpee Box Overs (24/20) Plank Hold *The score is the total number of burpees...
by Chris Coker | Jun 26, 2018 | WOD
WOD Strength Press: 5 sets of 5 @85% of best from last week, all w/ 2 sec pause at top Conditioning For Time (26 min cap): 200M Run Rest 30 sec 200M Run Rest 30 sec 200M Run Rest 30 sec 200M Run Rest 2 Min 400M Run Rest 2 Min 400M Run Rest 4 Min 800m Run **Each run...
by Chris Coker | Jun 25, 2018 | WOD
WOD Strength Banded Deadlifts: 10×3 @ 50% of best deadlift + medium band tension, every 90 sec Conditioning 90 sec on, 2 min off, for AMRAP in 5 rounds: 10 Clean and Jerks** (95/65) 30 Double Unders Max C2B | R+ Bar MU in remaining time **must be a jerk with arms...
by Chris Coker | Jun 24, 2018 | WOD
WOD Strength Snatch Pull to Above Knee + Snatch from 2″ Off Ground 50/3, 60/3, 65/2, 70/2, 75/2*4 sets Conditioning 5 rounds – EMOM Min. 1- 15 DB Push Press (50/35) | R+ HSPU Min. 2- 10 Burpees to 6″ Target Min. 3- 10 T2B | R+ 5 MU Min. 4- 10 DB Hang...
