by Chris Coker | Jun 18, 2018 | General Information
Before reading what Coach Robert would like to share with us, I just want to mention how proud we are of him for what he’s done and how he’s done it. While we always knew he would get back to 100%, it was how he went about it that impressed us. Reading...
by Chris Coker | Jun 17, 2018 | WOD
WOD Strength Front Squat: Work up to 3RM Conditioning AMRAP in 18 Min: 8 Strict Pullups | R+ 4 RIng MU 15 Pushups | R+ HSPU Alt 38 Cal Row & 400M Run Extra Power Snatch from Blocks above knee: 60/4, 70/3, 75/3, 80/2*3 sets, 85/1*2 sets, 85+/1*2 sets 30...
by Chris Coker | Jun 15, 2018 | WOD
WOD Conditioning 3 Rounds for Time, in Teams of 2: 30 Front Squats (115/75) 30 Pushups 200M KB/DB Farmers Carry (70s/53s) Midline 4 min. tabata – Hollow hold Extra Warmup – then: 4 min EMOM – Building 2 Snatch from mid thigh, start light rest 1 min....
by Chris Coker | Jun 14, 2018 | WOD
WOD Skill 5 sets: 5 power kips + 5 TTB *power kip, normal kip as big as possible on the pulldown (hollow), hands coming slighty off the bar at top is good (not required), scale TTB with straight leg kipping leg raises as high as possible Conditioning AMRAP in 12...
by Chris Coker | Jun 13, 2018 | WOD
WOD Mobility Couch Stretch 1 min e/side x2sets Quad SMash w/ BB Strength 4 sets: 8 kneeling DB press e/arm – build as able 10 strict standing row/high-pull (put back against pole, no leaning back) 3 slow Hollow/arch transitions on PU bar -you should be able to...
