by Chris Coker | Jun 6, 2018 | WOD
WOD Mobility Tricep Smash Hamstring Stretch T-Spine Mob w/ Dbl LX Ball Conditioning Compare to and Beat 5/23 A) 5 X 500M Row Intervals Rest 1:1 or alternate with partner **Record each time. B) Immediately into 1 Mile Run for Time after the last...
by Chris Coker | Jun 5, 2018 | WOD
WOD Strength Back Squat: 3 sets of 10 at 60% Conditioning AMRAP in 16 minutes: 8 Deadlifts 225/155 10 Pushups 12 Single Arm OH Walking Lunge (50/35) 200M Run Extra Split Jerk from rack/blocks: Find max triple in 10 min. Accumulate 2 min in Freestanding HS hold *Use...
by Chris Coker | Jun 4, 2018 | WOD
WOD Conditioning 4 Rounds for Time 20/15 Cal Bike / Row 15 Overhead Squats (95/65) 10 Toes to Bar *alternate bike and row Extra 3 Position Clean: Find max in 5 sets (mid-thigh, above knee, below knee) DL: 3 sets of 10 repetitions at 60% Accumulate 20 Hollow/arch kips...
by Chris Coker | Jun 3, 2018 | WOD
WOD Strength Hang Snatch from Mid-Thigh Build to heavy set of 3 Conditioning “Helen” 3 Rounds For Time: 400M Run 21 Kettlebell Swings (53/35) 12 Pullups Extra FS: 3 sets of 10 at 60% 10 Wall walks w/ 2 strict HSPU at top of each *stay connected, stomach...
by Chris Coker | Jun 1, 2018 | WOD
WOD Regionals Event 5 (Team Modification) In teams of 2, for time: 80 Push-ups 80 Toes-to-bars 80 Cal AirBike 80 Dumbbell Box Step-Overs 100ft Left Arm DB OH lunge 100ft Right Arm DB OH lunge M 50-lb. dumbbells, 24-in. box F 35-lb. dumbbells, 20-in. box *Each athlete...
