by Chris Coker | Mar 22, 2018 | WOD
18.5 & Friday Night Lights Reminder: We will only have 530AM & 830AM classes Friday, as we’ve done throughout the Open. We will be back to our normal Friday schedule next week. Everyone is invited to participate in Friday Night Lights this week! Gym...
by Chris Coker | Mar 21, 2018 | WOD
WOD Light Warmup + 600M Jog (conversation pace) Mobility Quad Foam Roll Hip Internal/External Rotation Stretch T-Spine Mobility on LX Ball Conditioning EMOM x 16 min (4 rounds): 2 Controlled Wall Walks 10 Russian KBS 6 Box Jumps (step down) AMRAP of 10M...
by Chris Coker | Mar 20, 2018 | WOD
WOD Strength DB Bench Press: 5 sets of 10 Conditioning 6 Round for Time: 5 Full Snatch at 75% 12 Cal Row 15 UB Wallballs (20/14) Extra E2MOM x 12 min: 3-Pos Clean Pull (ground + below knee + above knee) 5 Squat Jumps 20 Hollow Rocks + 20...
by Chris Coker | Mar 19, 2018 | WOD
WOD Skill Work C2B / Pullup *hollow/arch drills, towel drill, Hip drive drill, etc. Don’t do too many reps or rip, just focus on technique. Conditioning AMRAP in 18 min, working 30 sec on / 30 sec off: 15 DB Thrusters (50/35s) 12 HR Pushup 18 Air Squats 9 Toes...
by Chris Coker | Mar 18, 2018 | WOD
WOD Strength Power Snatch: Build to Heavy Single (one miss max) Conditioning AMRAP in 16 minutes: 400M Run 12 C2B Pullups 50ft. Single Arm OH Lunge (50/35) 60 Sec Rest Extra Before Work up to ~80% 3 rep power clean + 1 power jerk After 6 min. alt. tabata – Arch...
