by Chris Coker | Feb 21, 2018 | WOD
WOD Mobility Hip Flexor Ball Smash 2 min e/side (advanced: add knee flexion) Trap Smash w/ BB 2 min e/side Conditioning/Skills EMOM for 5 Rounds: 1) 2 Perfect Wall Walks 2) 15 DU (or 30 sec of Triple Practice) 3) 5 Sq Snatch from Hip (50-60%) 4) Athletes Choice (GOAT...
by Chris Coker | Feb 20, 2018 | WOD
WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70% Extra – After Conditioning 2 sets: 50 ft....
by Chris Coker | Feb 19, 2018 | WOD
WOD 4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike. Extra ALL After Conditioning 2 min. hollow rocks + 2 min. arch rocks 4 sets: 5 small butterfly...
by Chris Coker | Feb 18, 2018 | WOD
The Open Starts Friday! Sign Up today. WOD Strength Snatch: 12 minutes of technique work, double up to 85% Conditioning AMRAP in 5 minutes: 12 Toes to Bar 9 DB Thrusters (50/35s) 60 Double Unders – Rest 2 min. – Repeat as 4 min AMRAP – Rest 2 min....
by Chris Coker | Feb 16, 2018 | WOD
Today we’ve chosen to do a classic Hero WOD to honor our fallen Police Officers. Since there isn’t an official Benchmark WOD for Officer Sherrard, we’ve chosen “Scooter”. Sgt Scott Lunger, of Brentwood, California, died July 22, 2015,...
