by Chris Coker | Sep 7, 2017 | WOD
WOD Strength 5 sets Bench Press: 3 reps at 80-88% KB windmills: 3 e/side Conditioning For Total Reps in 12 min: 2 min Wallballs (20/14) 2 min Row for Cal 2 min Burpee Box Jumps (24/20′) Extra 4 sets of 12 e/arm- standing single arm DB strict press Back Squat:...
by Chris Coker | Sep 6, 2017 | WOD
WOD Conditioning AMRAP in 30 minutes: 600M Run 25 Abmat Situps 600M Run 25 Pushups R+: GHD Situps to parallel & Ring Dips Mobility Bone saw/calf smash For 2min from PU Bar: 10sec Dead Hang + 10sec Active Shoulder +10sec...
by Chris Coker | Sep 5, 2017 | WOD
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...
by Chris Coker | Sep 4, 2017 | WOD
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...
by Chris Coker | Sep 3, 2017 | WOD
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...
by Chris Coker | Sep 1, 2017 | WOD
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...
