by Chris Coker | Jan 26, 2018 | WOD
WOD In teams of 2, AMRAP in 20 minutes: 20 Wallballs (20 to 12’/14 to 10′) 16 DB PushPress (50/35) | HSPU 12 Deadlift (185/135 | 225/155) 200M Run together Extra 3 sets of 5 muscle snatch as warmup Min. 0-4 – EMOM building: Snatch w/ Pause above knee...
by Chris Coker | Jan 25, 2018 | WOD
WOD “16.2” 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205#...
by Chris Coker | Jan 24, 2018 | WOD
WOD Mobility Low Back Twist: 1 min e/side Hip/Ham Stretch: 1 min e/side Strength 4 Sets: 15 Band Pull-a-parts 15 Miracle Grow Conditioning 3 Rounds: 400M Run 12 Strict Pullups 12 Ring...
by Chris Coker | Jan 23, 2018 | WOD
WOD Strength Power Clean + 3 Push Jerk: Build to heavy set Conditioning “18.0” For time, 21-15-9 of: DB Snatch (50/35) Burpee Over DB *Open Standards. Open style, in heats with judges. Use this as a practice run for the open workouts. **Full hip extension...
by Chris Coker | Jan 22, 2018 | WOD
WOD Strength Clean from Power Position: 6 sets of 2 Conditioning 4 Rounds for Reps, 3 min on, 3 min off: 12 Power Cleans (135/85) 10 Alt Front Rack Lunges (135/85) Max Cal Bike in Remaining Time Scaled: 12 Power Cleans (95/55) 10 Alt Lunges (35/25 DBs) Max Cal Bike in...
