by Chris Coker | May 2, 2018 | WOD
WOD Mobility Lat Foam Roll Delt & Pec Smash w/ LX Ball Accumulate 25 Slow Wall Angels Conditioning 5 Rounds: 90 Sec Row for Calories 100ft e/arm Waiters Walk (medium weight) 20 sec. Side Plank on...
by Chris Coker | May 1, 2018 | WOD
WOD Strength 5 Sets: 50 ft. single arm farmers carry e/arm AHAP 5 Strict TTB Conditioning “Cindy Plus” AMRAP in 20 minutes: 5 Strict Pullups 10 Pushups 15 Air Squat *Rx Strict Pullups must start from a pause dead hang, feet off the floor, on each rep with...
by Chris Coker | Apr 30, 2018 | WOD
WOD Strength Hang Clean: 50/3, 60/3, 70/2, 75/2, 80/2, 85-95/1*4 Conditioning In teams of 2, alternating complete rounds, 5 rounds each, for time: 6 Power Snatch (115/75) 8 C2B Pullups 10 DB Burpee Step Ups (35s/25s, 20″ box) Extra Every 2 min: Deadlift:...
by Chris Coker | Apr 29, 2018 | WOD
WOD Strength Front Squat: 60/5, 70/5, 80/5, 85/3, 90/2, 95/1 Conditioning EMOM for 20 Min (5 rounds): 1- 8 Clean and Jerks (115/75) 2- 15 Situps 3- 40 Double Unders 4- 16/12 Pushups Extra Snatch from blocks at mid-thigh: EMOM: 40/3, 50/3, 60/2, 70/2, 75/2, 80-90/1*4...
by Chris Coker | Apr 27, 2018 | WOD
WOD Strength Snatch Technique: Build to workout weight and complete 5 sets of 3 Conditioning In teams of two, 4 Rounds for Time, alternating movements: 5 Full Snatch (115/85) 12 Burpee Box Overs (24/20) 10 Strict HSPU Midline-After Accumulate 80 empty bar RDL 80...
