by Chris Coker | Apr 3, 2018 | WOD
WOD Strength Push Press: 10 minutes to Build to Heavy Triple T&G Conditioning AMRAP in 25 minutes: 300M Run 100ft walking lunges 50ft Burpee broad jumps 50ft HS walk (scale w/ 5 wall walks) Immediately into… 50 weighted situps AFAP Extra Strength A) Jerk...
by Chris Coker | Apr 2, 2018 | WOD
WOD Strength Banded DL: 5 sets working to a 5RM w/ heavy band tension *bands under feet ** after each set perform box jumps Conditioning 6 Rounds for Time: 20 DB Snatch (50/35s) 100M DB Farmers Carry (50/35) 30 Double Unders Extra Strength A) Muscle Clean: 30-50/4*3...
by Chris Coker | Apr 1, 2018 | WOD
WOD Strength Front Squat: 4 sets of 7, build each set Conditioning AMRAP in 20 minutes working 2 min on / 2 min off for 10 cycles: 21 Wallballs (20/14) 15 Power Cleans (115/75) 9 Burpees Over Bar Extra Strength A) Muscle Snatch: 30-50/5*3 sets B) Snatch from blocks...
by Chris Coker | Mar 30, 2018 | General Information, WOD
NO CLASSES SATURDAY! Don’t forget, the gym is closed Saturday for the PODM UP Spring Classic. Spectators are Free, and it’s open to everyone. Come hang out and watch some great lifting! We have Youth & Masters Women lifting at 8AM. Youth & Masters...
by Chris Coker | Mar 29, 2018 | WOD
WOD “DT” 5 Rounds for Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) *weight should be such that you could perform a full round unbroken if you tried to. Extra Bench Press: 5 sets of 5 *hold the top/lockout of each rep...
