by Chris Coker | Feb 5, 2018 | WOD
WOD Conditioning 5 Rounds for Time: 10 C2B Pullups 20 Air Squats 40 Double Unders 1 Min Rest R+ 5 Rounds for Time 6 Bar MU 18 Alt. Pistols 60 UB DU Rest 1:1 Strength 4 sets 15 banded good mornings (band under feet and around shoulders) 15 GHD situps to parallel (w/...
by Chris Coker | Feb 5, 2018 | General Information, Nutrition
By Coach Justin Weir Tip #2 – Simplicity “Keep it Simple, Stupid” – This saying is something that I’ve said to myself and had to apply to many things in my life when trying to juggle multiple things at the same time and having a tendency to overcomplicate...
by Chris Coker | Feb 4, 2018 | WOD
WOD Strength Front Squat: 2 reps at 75-85% – EMOM for 8 sets Conditioning AMRAP in 7 Rounds – 60 sec on / 90 sec off: 10 DB Thrusters (50s/35s) Max burpee 20″ box step up overs w/ DBs in hands in remaining time Extra Every 2 min for 14 min:...
by Chris Coker | Feb 2, 2018 | WOD
WOD Strength Snatch: 15 minutes to build to heavy single, no misses Conditioning In Teams of 2: AMRAP in 8 min of: Bike for Max Cal —then directly into— AMRAP in 10 min of: 100 Double Unders 14 DB Burpee G2OH (50s/35s) Extra TTB: 4 sets of 16 *focus on...
by Chris Coker | Feb 1, 2018 | WOD
WOD Strength 5 sets 3 pause bench press on chest building 5 chinups + 10 sec. hold w/ chin over bar Conditioning Rx AMRAP in 14 minutes of: 15 Cal Bike 45 Deadlifts (185/135) 15 Cal Bike 45 Wallballs (20/14) 15 Cal Bike 45 DB Push Press (50/35) R+ AMRAP in 14 minutes...
