by Chris Coker | May 31, 2018 | WOD
WOD Strength 4 sets E- 25 Miracle Grow O- 10/10/10 Chest supported IYT’s Conditioning EMOM for 21 Min (7 rounds): Rx Min. 1 – 9 DB Push Press (50/35) Min. 2 – 16 alt. DB snatch (50/35) MIn. 3 – 40 Double Unders R+ Min. 1 – 12 HSPU (open...
by Chris Coker | May 30, 2018 | WOD
WOD Mobility Pec Smash Forearm Smash Lat Foam Roll Strength 12 min. EMOM E- Max HS walks around 4×6′ box (stallmat), scale with feet on box HS walks around box O- 8 single arm ring rows e/arm, scale w/ 12 2-hand ring rows Conditioning AMRAP in 8 Minutes: 1...
by Chris Coker | May 29, 2018 | WOD
WOD Strength Back Squat: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1 Conditioning For Time: 2000M Row 600M DB Carry** 40 Toes to Bar **Every 50m rotate b/n front rack and farmers carry AHAP Extra Power Jerk: Work to 90% of last week’s complex and perform 10 Power jerk...
by Chris Coker | May 28, 2018 | WOD
WOD Strength Deadlift:10 sets of 3 @ 55-65% Conditioning 5 Rounds for Time, Every 3 Minutes: 10/7 Cal Bike 10 DBall Ground to Shoulders (80/50) Extra Clean from blocks above knee: Work to 90% of last week’s heavy double Perform 6 singles EMOM at that weight 5...
by Chris Coker | May 25, 2018 | WOD
WOD Strength Power Clean: Find 1RM (no need for wide feet here) Conditioning In teams of two, complete 10 total rounds, alternating complete round: 7 UB Hang Clean and Jerks (115/80) 7 T2B | R+ 4 Ring MU Extra -In 6 min: Find max Power clean + Power jerk -rest 2 min...
