by Chris Coker | May 20, 2018 | WOD
WOD Strength Hang Clean: 10 min of technique work, building to heavy(ish) double Conditioning 4 Rounds for Time: 18 Deadlifts 15 Toes to Bar 12 Thrusters 9 Pullups | R+ C2B Note: 20 min cap, Rx 95/65 | R+ 115/80 Extra FS: Every 90 sec: 5 sets of 5 @ 75% of best 1RM 5...
by Chris Coker | May 18, 2018 | WOD
WOD In teams of 2, 4 Rounds for time: 20 Power Snatches (115/75) 40 Cal on Bike *switch partners every 10 cal/reps Extra 10 min. EMOM – building 2 Power snatch, not T’n’go –rest 2 min. 5 min. to find max 2 rep hang full snatch –rest 2...
by Chris Coker | May 17, 2018 | WOD
WOD Strength 5 Sets: 10 Strict Press 5 e/arm Single Arm Ring Rows Conditioning AMRAP in 18 Minutes Max UB C2B | R+ UB RIng MU Max UB Wallballs (20/14) 20 Burpees Rest 2 minutes *Record total number of reps. Extra 12 min. alt EMOM E- 6 rep wide grip bench press...
by Chris Coker | May 16, 2018 | WOD
WOD Mobility Lat Mobility (stretch and/or roll) Shoulder Mobility (stretch and/or roll) Athlete Choice (coach will give you something specific for your preferred area) Conditioning For Time: 50-40-30-20-10 Abmat Situps 25-20-15-10-5 Box Jumps (24/20) *step down every...
by Chris Coker | May 15, 2018 | WOD
WOD Strength Power Jerk: 50/2, 60/2, 70/1, 75/1, 80-85/1*4 Conditioning 3 Rounds for Time: 600M Run 20 Air Squats 15 Pushups 10 Pullups No time cap. Should be in the 15-23 min range, scale as needed to stay in range. Extra BS: every 3 min – 60/5, 70/5, 75/5,...
