by Chris Coker | Apr 15, 2018 | WOD
WOD Strength FS: Work to 7RM for the day, beat 4/2 Conditioning AMRAP in 17 Min: 300M Run w/ Medball (20/14) 18 Toes to Bar 16 DB Ground to Shoulder (50/35) Extra Snatch from blocks below the knee: 2 Snatch Pull to mid thigh + 1 Snatch =1 EMOM working to heavy set...
by Chris Coker | Apr 13, 2018 | WOD
WOD Conditioning AMRAP in 14 minutes, in teams of 2, one athlete working at a time: 30 Hang Power Snatches (75/55#) 30 Back Squats 30 C2B Pullups 30 Box Jumps (24/20) Midline Accumulate 60 Ab Wheel Roll Outs *Scale with accumulating 2 min in plank. Extra 16 min....
by Chris Coker | Apr 12, 2018 | WOD
WOD Strength 6 Sets: 6 Behind the Neck Strict Press – build as able 6 Strict Chinups (supinated grip) Conditioning 6 Rounds for Time: 10 Front Rack Lunges (95/65) 12 Power Cleans (95/65) 14 Wallballs (20/14) Extra Strength A) 10 min. alt EMOM E-5/5/5...
by Chris Coker | Apr 11, 2018 | WOD
WOD Mobility Pre-Test Squat ROM Full Squat Stretch Routine Re-Test Squat ROM Conditioning In teams of 2, transport DBall via bearhug 600M for time *Every 100M perform 10 Dball Cleans Each (at the marks for 200M, 400M, 600M, 400M, 200M, Gym) **Rx is...
by Chris Coker | Apr 10, 2018 | WOD
WOD Conditioning As many Cal as possible in 24 minutes: Row or Bike for Calories; Every 40/30 Calories, stop and perform: 5 Strict Pullups 9 Toes to Bar *alternate row and bike as needed, large classes you may just have to go to what’s open and make it up...
