by Chris Coker | Mar 5, 2018 | WOD
WOD Strength Back Squat: warmup to 85% and complete 4 sets of 3 Conditioning AMRAP in 5 min, Ladder: 2 Wallballs (20/14 to 11’/10′) 2 T2B | R+ 1 Ring MU 4 Wallballs 4 T2B | R+ 2 Ring MU …Continued up ladder Rest 4 min, then pickup where you left off...
by Chris Coker | Mar 4, 2018 | WOD
WOD Strength Snatch + Hang Snatch: 5 sets of 1+1 at 75%-85%, rest 90 sec between Conditioning 3 Rounds for time: ** Bike/Row/Run 15 Pullups 9 Clean & Jerks (any style 135/95) Rest 90 sec **1 Round of each: 1500M Bike, 500M Row, 400M Run, in any order. If raining,...
by Chris Coker | Mar 3, 2018 | WOD
WOD In Teams of 2, 4 Rounds for time: 30 Cal Row 10 Power Snatch (135/95) 30 Cal Row 20 Pullups
by Chris Coker | Mar 1, 2018 | WOD
18.2 HEATS! WOD “18.2 & 18.2A” With a 12 minute cap: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35) Bar-Facing Burpees Then, in the same 12 minutes: 1RM Clean (any style) *Unless the athlete is performing the workout scaled, they may...
by Chris Coker | Feb 28, 2018 | WOD
WOD Mobility Pec Smash 1 min e/side Tricep Smash w/ BB 1 min e/side Calve Smash 1 min e/side Conditioning EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill...
