by Chris Coker | Jun 12, 2018 | WOD
WOD Strength Back Squat: Work up to 5RM Conditioning 8 Rounds for Time: 200M Run 8 Weighted Situps (53/35) 12 Kettlebell Swings (53/35) *weighted situps, go down with KB on chest, reach KB Overhead at top. Extra Strict press: 4-5 sets of 6 at 80% of last week’s...
by Chris Coker | Jun 11, 2018 | WOD
WOD Conditioning AMRAP in 20 Minutes: 14 Cal Row 16 Alt. DB Snatch (50/35) 14 Cal Bike 16 Toes to Bar 50 Double Unders R+ 70/50 Midline – After 60 abwheel rollouts Extra Clean Blocks at knee: Clean pull (push with legs) to mid thigh + Clean (1+1=1): 60/3, 70/2,...
by Chris Coker | Jun 10, 2018 | WOD
WOD From Blocks Above Knee, Snatch + OHS: 60/3, 70/2, 75/2, 80/2*3-4sets For Time (16 min cap): 33-27-21-15-9: Wallballs (20/14) 18-15-12-9-6: Burpees Over Wallball Extra FS: Work up to 5RM (try and hit a PR here) then 3×5 @ 80% of 5RM 12 reps – skin the...
by Chris Coker | Jun 8, 2018 | WOD
WOD In teams of 2, 6 Rounds for Time: 200M Bearhug DBall Carry (80/50) 40 Abmat Situps 14 DBall Over Shoulder 12 Straight Leg Strict Pull-ups Extra –5 min EMOM – Building 1 Full clean + 1 power jerk –rest 1 min. –5 min EMOM – Building 1...
by Chris Coker | Jun 7, 2018 | WOD
WOD Strength 5 sets 12 alt. seated DB press building 5 ring rows w/ 3 sec. pause with rings on chest *Hold two DB and alternate presses Conditioning From the 2014 CFW Club Championships “Curtis P. Burpee” 7 Minute AMRAP of: 4 Curtis P (115/75) 4 Burpees...
