Entries by Chris Coker

THU28SEP2017

WOD Conditioning For Time: 1 Mile Run 100 Burpees to 6″ target 2000M Row *Scale as needed. Mobility (after metcon): Calf Smash & Stretch Glute Smash Tricep Smash

WED27SEP2017

WOD Strength Pushpress: 6 sets of 5, working to 5RM Conditioning EMOM for 6 rounds (18 minutes): 2 Back Squat (80%) 5 Strict Ring Dips + 3 Strict Pullups 100′ Waiters Walk (50/35) *Waiters Walk = 50ft L + 50ft R. Scale dips with banded bar dips, or strict pushups. Extra 4 sets of the […]

TUE26SEP2017

WOD Strength Clean + FS + Jerk: 10 sets (starting with bar) building to heavy single Conditioning 5 Rounds for Time (20 min cap): 20 Wallballs (20/14 12 C2B Pullups | R+ 4 Muscle Ups 40 Double Unders Extra *Clean & Jerk before deadlifts… Deadlifts: 10 min. EMOM -4 Burpee Box overs (24/20) + 4 […]

MON25SEP2017

WOD Strength Front Squat: 90/2*4 sets Conditioning AMRAP in 14 Minutes: 7 Squat Cleans (135/95) 100M Run 14 KB Swings (70/55) 100M Run 28 Abmat Situps 100M Run Extra Snatch Blocks from below knee: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1×5 sets -Every 90 sec. 7 sets of 3-5 Strict HSPU Rest 2:1 after each set […]

SAT23SEP2017

WOD Strength Strict Weighted Chinup: 5 sets of 3 to find 3RM. *Scaled: Complete 5 sets of 3 as difficult as possible Conditioning 6 Rounds for Time, in Teams of 2: 25 Cal on Bike or Rower 50ft DB Front Rack Lunge (50/35) 15 C2B Pullups | R+ Bar MU *Alt bike and rower each […]

FRI22SEP2017

WOD Strength Bench Press: 5 sets of 3 working to 3rm *3 sec pause at top, every rep Conditioning AMRAP in 14 minutes: 14 Burpees Over Bar 21 Overhead Squats (95/65) 28 Double Unders