by Chris Coker | Aug 31, 2017 | WOD
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...
by Chris Coker | Aug 30, 2017 | WOD
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...
by Chris Coker | Aug 29, 2017 | WOD
WOD Strength Push Jerk: 12 minutes to work up to heavy double, technique is priority Conditioning AMRAP of Power Snatch in 15 minutes (115/75); Every 3 min, starting at 0 perform: 8 Strict Pullups 10 V-Ups Extra Back Squat: 80/2*6...
by Chris Coker | Aug 28, 2017 | WOD
WOD Strength Clean Pull to above knee + Clean from 2″ off ground *Work up to 80% and complete 4-6 sets Conditioning 5 Rounds for Time: 200M Run 12 Toes to Bar 9 HR Pushups Extra Before Deadlift 4-5 sets working to a smooth 6 rep max for the day...
by Chris Coker | Aug 27, 2017 | WOD
WOD Strength Back Squat: 80/4*6 sets Conditioning 90 sec on / 90 sec off in teams of two, for AMRAP in 15 min: 10 Front Squats (115/75) 10 Burpees Box Overs 10 C2B Pullups | R+ 5 Ring MU *Partner A completes first 90 sec, then Partner B picks up where they left off...
by Chris Coker | Aug 25, 2017 | WOD
WOD Strength Overhead Squat: Build to heavy single w/ 5 sec. descent + 5 sec. in bottom + 5 sec. ascent Conditioning AMRAP in 20 minutes, teams of two, alternating movements: 2 Legless Rope Climbs | Scaled 6 Chin-ups 16 DBall Cleans (80/50) 100M Sprint Extra Clean...
