by Chris Coker | Feb 12, 2018 | WOD
WOD Strength Clean: 6 sets of 2 @80% (not T&G) Conditioning Every 5 min for 4 Rounds: 15 Burpees Over Bar 21 OHS (75/45) 7 C2B PU | 5 MU *rest the remaining time of each round *Record slowest time *Do NOT drop bar from overhead Extra 14 min. EMOM E- 4 H/A kips + 6...
by Chris Coker | Feb 9, 2018 | WOD
WOD AMRAP in 15 Min: 50 Cal Row 40 Toes to Bar 30 Power Snatches (75/55) 20 DB Push Press (35/25) | HSPU 100ft OH walking lunge (45/35 – 25ftx4) Extra – After Conditioning 14 min to find max Snatch AND max C&J ****Before every attempt you must complete...
by Chris Coker | Feb 8, 2018 | WOD
WOD Strength/Warmup 3 sets: 10 close grip OHS w/ bar only 5 H/A Kips on Rings 10 Lunges Conditioning AMRAP in 16 Min: 20 Wallballs (20/14) 40 Double Unders 7 Strict Pullups | R+ 5 Ring MU Rest 1 min after every round Extra 5 sets: 12 weighted parellette pushups 12...
by Chris Coker | Feb 7, 2018 | WOD
WOD Mobility 1 Min Each Position: 3 Pos Banded Leg Stretch (Up/Out/Across) 2 Min Box Shoulder Stretch Strength 3 Sets: Single Leg KB RDL: 6 e/leg I-Y-T: 8 e/pos Single KB Bell Up Walk: with each arm – 40ft in bent arm / 40ft straight arm OH Conditioning...
by Chris Coker | Feb 6, 2018 | WOD
WOD For Time w/ 16 min cap: 21 C2B Pullups 15 Deadlifts 9 Hang Clean and Jerks Rd.1 – 95/55 Rd.2 – 115/75 Rd.3 – 135/85 Rd.4 – 155/95 Extra 7 min to establish max of 1 BN power jerk + 2 power jerk *from rack -THEN- Test 2 Min -THEN- AMRAP in 4...
