by Chris Coker | May 14, 2018 | WOD
WOD Conditioning 4 Rounds for Time: 10/7 Cal Airbike 4 Power Cleans (185/125) Rest 5 minutes, then: 4 Rounds for Time: 10/7 Cal Row 4 Power Cleans (185/125) Midline – After 3 sets w/ e/arm: 100ft. waiters carry, every 50′ stop and do 6 squats w/ DB in...
by Chris Coker | May 13, 2018 | WOD
WOD Strength Front Squat – every 2 minutes: 50/5, 60/5, 70/5, 75/5, 80/5 Conditioning AMRAP in 11 minutes: 11 Overhead Squats (95/65) 200M Run 11 Pullups Extra Snatch pull to explode + hang snatch from below the knee: EMOM: 1+1=1 — 40/3, 50/3, 60/2, 70/2,...
by Chris Coker | May 11, 2018 | WOD
WOD For time: 80 Russian KB Swings (70/55) 400M Run 60 Wallballs (20/14) 400M Run 40 DB Snatch (50/35) 400M Run 6 Rope Climbs 400M Run *Scale Rope Climbs with 30 Horizontal Ring Rows Midline – After: 4 min Tabata – Dragon Flag Extra -10 min EMOM: Power...
by Chris Coker | May 10, 2018 | WOD
WOD Strength 5 Sets: 6 reps narrow grip bench building 10 bent rows Conditioning AMRAP in 14 minutes 21 HSPU 15 Deadlifts 205/135 9 Bar MU Scaled: 21 DB Push Press 15 Deadlifts (<50%) 9 Max Height Pullups Extra 12 min EMOM: E-10 alt. seated single arm press O-5...
by Chris Coker | May 9, 2018 | WOD
WOD Mobility Foot Roll on LX Ball Calf Smash on LX Ball or Roller – 3 Rounds: 1 e/direction HS Walk Semi Circle (feet on 24″ box) 5 each 3 sec Hollow / 3 sec Arch Hold 30 sec e/side Couch Stretch Conditioning EMOM for 4 Rounds: 12 Ring Dips 12 V-Ups 12...
