by Chris Coker | Jun 22, 2018 | WOD
WOD Strength Clean Pull to Mid Thigh + Clean from 2″ off ground + Jerk: Build to heavy single Conditioning In Teams of 2, AMRAP in 15 min: 20 Power Clean (185/135) 12 Front Squat (185/135) 30 Burpees Over Bar *scale to 60-70% of FS Extra 3 rounds for time: 10...
by Chris Coker | Jun 21, 2018 | WOD
WOD Strength 4 sets A) 50ft. e/arm – Farmers/OH mixed DB carry AHAP *one DB OH, the other DB in Farmers Hold B) 25 banded tricep extensions Conditioning AMRAP in 19 min: 12 Thrusters (95/65) 6 Strict Chin-ups | R+ 3 Rope Climbs* 300M Run 15 Pushups | R+ 50ft. HS...
by Chris Coker | Jun 20, 2018 | WOD
WOD Mobility Pec & Delt Ball Smash Box Shoulder Stretch Accumulate 30 Prone Swimmers Strength EMOM x 16 min (4 rounds) 30 Double Unders 14/10 Cal Row 3 Wall Walks 40 Sec Plank
by Chris Coker | Jun 19, 2018 | WOD
WOD Strength Strict Press: 5 sets of 5 build to heavy set with 2 sec pause at top of each rep Conditioning 5 Rounds for Time: 800M Bike 9 C2B Pullups 11 T2B Rest 2 min Extra Split jerk from rack/blocks: Find max double with a 2 sec. pause in dip AND in split receiving...
by Chris Coker | Jun 18, 2018 | WOD
WOD Strength Deadlift: 50/4, 60/4, 70/3, 80/3, 85/3x3sets Conditioning 5 Rounds for Time (18 min cap): 10 OHS (95/65) 30 Abmat Situps 10 Front Rack Lunges Rest 1 Minute Extra Power clean + FS from blocks below knee: 60/4, 70/3, 75/3, 80/2, 85/1*2, 85+/1*2 *footwork...
