by Chris Coker | Mar 11, 2018 | WOD
WOD 3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees Extra Before Snatch up to 90% in 8 min starting with an empty bar rest 3 min CJ up to...
by Chris Coker | Mar 9, 2018 | WOD
WOD Conditioning 7 rounds each for time, in teams of 2, alternating complete rounds (35 min cap): 12/9 Calorie Row 7 Burpee Over Box (20″) Looking for quick sprint rounds of 1:30-2:00 minutes each. Scale reps if needed. Extra – After EMOM x 6 min: Power...
by Chris Coker | Mar 8, 2018 | WOD
WOD “18.3” 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled: Men: single-unders, 45-lb. OHS,...
by Chris Coker | Mar 7, 2018 | WOD
WOD Mobility Box Shoulder Stretch – 1 min Banded Posterior Stretch (on back) – 1 min up, 1 min out, 1 min across Strength/Warmup 3 Sets: 8 Banded Goodmornings 8 e/side Banded Monster Walks 8 e/side Side Steps in Plank Conditioning EMOM 15 min (5 rounds):...
by Chris Coker | Mar 6, 2018 | WOD
WOD 0-20 min. Death by Cal Row (start with 4 cal) *when you fall short, rest until 20 min mark 20-30 min: E – 5 Deadlift (50-60%) O – 8 Open Standard HSPU *Scale HSPU with Seated DB Press Extra – After WOD 4 sets of 10 e/arm: single arm DB bench...
