by Chris Coker | Apr 20, 2018 | Uncategorized
WOD “Fran” 21-15-9 Thrusters (95/65) Pullups Extra 20 min. clock: -4 min EMOM: 2 snatch pulls to above knee + Snatch -12 min. Every 90 sec: Continue to build without failure, 1 snatch + 1 OHS -Rest 1 min -Min 17-20: Drop to 60% of heaviest weight of day...
by Chris Coker | Apr 19, 2018 | WOD
WOD Strength 6 Sets: 8 Parellette Pushups *at top of each, press through full scap extension 15 DB Lateral Raises *stay light and balanced Conditioning 4 Rounds for Time (10 min cap): 12 Deadlifts 9 Hang Power Clean 6 Push Jerk *Ascending weights each round 95/65...
by Chris Coker | Apr 18, 2018 | WOD
WOD Mobility Couch Stretch: 1 min e/side Tricep & Trap Roll w/ BB Banded Monster Walks: 2 Rounds of 10 steps L 10 steps R 10 forward 10 backward Conditioning Rotating, 45 sec on / 30 sec off, for AMRAP in 4 rounds: Bike for Cal Mountain Climbers (R+L=1) Row for...
by Chris Coker | Apr 17, 2018 | WOD
WOD AMRAP in 25 Minutes: 20 Lunges (in place) 20 Pushups 20 Situps 600M Run *Find a steady pace that allows you to stay moving the entire time. Extra A) 2 pause jerk dips + 1 Jerk *come to a dead stop in bottom of jerk dip Work to heavy set for the day B) BS: Find 3rm...
by Chris Coker | Apr 16, 2018 | WOD
WOD Strength Deadlift: 5 sets of 5 at 80% of 5rm *no bounce Conditioning 5 Rounds for Time: 8 Single Arm KB Snatch (53/35) 8 Single Arm OH Walking Lunges 8 Single Arm KB snatch w/ opposite arm 8 Single Arm OH Walking Lunges 6 Burpee Box Overs (20″) Extra Clean...
