Entries by Chris Coker

WED06SEP2017

WOD Strength Push Jerk + Split Jerk *work to 80-85% of best double from last week and perform 5 sets Conditioning For Time (10 min cap): 50 Russian KB Swings (70/53) 40 Burpees (24/20) 30 Alt Step-Ups holding KB *Every min starting at 0, complete 5 strict pullups Extra Back Squat: 80/6*6 sets *base numbers […]

TUE05SEP2017

WOD Strength Snatch Pull to above knee + Snatch from 2″ off ground *Work up to 80% and complete 4-6 sets Conditioning AMRAP in 10 minutes: 12 DB Thrusters (50/35) 50 Double Unders Rest 1 Minute between rounds Extra 3 sets – 20 sec. hollow + 20 sec. arch hold x 2 8 min. EMOM […]

MON04SEP2017

MONDAY SCHEDULE: 9AM & 10AM ONLY WOD Strength Back Squat: 80/5×5 Conditioning “Twisted Partner Cindy” AMRAP in 20 minutes, in teams of two, alternating movements: 5 C2B Pullups 10 Burpees 15 Goblet Squats (53/35) Extra Before Clean pull to explode + clean from 2″ off the ground + FS *work up to 83% of 2 week’s ago […]

SAT02SEP2017

WOD In teams of three, for 5 Rounds Each, for Total Reps: Row for Max Cal in 1 Min OHS (115/75) for Max Reps in 1 Min Rest for 1 Min **Everyone starts on rower, relay style. Extra 5 min. EMOM – Find heavy Muscle Snatch rest 1 min. 5 min. EMOM – Find heavy […]

FRI01SEP2017

WOD Strength Press: 40/9, 50/7, 60/5, 65/5, 70-75/5x3sets Conditioning AMRAP in 9 minutes: 3 C2B Pullups 3 Clean & Jerks (135/95) 6 C2B Pullups 6 Clean & Jerks (135/95) … add 3 to each round Extra 5 sets: Bench press: 2/90 60 sec. face up plank hold Back Squat: 80/5*6 sets *base numbers off your […]

THU31AUG2017

WOD Mobility Low back/hamstring stretch with legs up wall Lat smash with foam roller Pigeon (2 min e/s) Forearm smash (2 min e/s) Conditioning 4 Rounds for Time (25 min cap): 400M Run 50 Double Unders 100ft Bear Crawl