by Chris Coker | Apr 26, 2018 | WOD
WOD Conditioning Record number of reps in each AMRAP: 5 min AMRAP 10 Push Press (95/65) 10 Front Squats (95/65) Rest 1 min, then 5 min AMRAP 10 Hang Power Snatch (95/65) 10 OHS (95/65) Rest 1 min. Rest 1 min, then 5 min AMRAP 10 Burpees Over Bar 10 Front Rack Lunges...
by Chris Coker | Apr 25, 2018 | WOD
WOD Strength Light warmup then mobility: Foam Roll Quads Foam Roll Lats *extremely important these movements are done correctly, watch full video. Conditioning EMOM for 12 minutes: 10/7 Cal Bike 7 Burpees Over Box (24/20) 6 Strict Pullups 12...
by Chris Coker | Apr 24, 2018 | WOD
WOD Conditioning 4 Rounds for Time: 500M Row 20 Toes to Bar 400M Run 20 Goblet Squats (53/35) Extra Jerk from split: 30-40/4*4 Split jerk from rack/boxes *Hold last rep of each set in split for 5 sec. 40/2, 50/2, 60/2, 70/1, 75-88/1*4 BS: Every 2 min: 60/3, 70/3,...
by Chris Coker | Apr 23, 2018 | WOD
WOD Strength 7 sets: Deadlift: build to heavy (but perfect) set of 4 – no bounce Box Jumps: 4 reps – as explosive as possible Conditioning AMRAP 7 minutes: 8 Pullups 16 Alt DB snatch (50/35) 160ft Farmers Carry (50s/35s) *Farmers Carry is 40ftx4 Midline...
by Chris Coker | Apr 22, 2018 | WOD
WOD Strength Front Squat: Every 2 min: 60/3, 70/3, 80/3, 85/3, 90/2*2 sets Conditioning 6 Rounds for Time (22 min cap): 200M Run 12 UB Wallballs (20/14) 30 UB DU Rest 1 between rounds Extra Tall Snatch: 30-40/4*4sets Snatch from blocks below the knee: 1 snatch pull to...
