by Kevin Ogar | Aug 25, 2016 | WOD
Weightlifting: 1RM Clean & Jerk WOD: 5 Rounds: 9x Push Ups 7x Back Squat (85%1RM C&J)* 5x Strict HSPU 3x Front Squat (85%1RM C&J)* 1x Jerk (85%1RM C&J)* *Bar is taken from the rack. Weightlifting: 1RM OHS (5sPause), then 80%x2 (No Pause)...
by Kevin Ogar | Aug 24, 2016 | WOD
WOD: 1000M Row 100x Double Unders 70x Air Squats 50x TTB 30x KB SDLHP (70/55#) 20x KB Swings (70/55#) 10x Squat Clean Thrusters (155/105#) Core Stability: Alternating Sets: KB Choppers (5x10R/10L) Unilateral V-Ups (5x15) Weightlifting: Clean Up Day....
by Kevin Ogar | Aug 23, 2016 | WOD
Gymnastics: 12xEMOM: Even: 3x Muscle Up Odd: 2x Rope Climbs or 1x Legless Rope Climb WOD: 5 Rounds: 20FT Front Rack Lunge (135/95#) 15x Shoulder-to-Overhead (135/95#) ADVANCED: Axle Bar or OH Carry Weightlifting: 1RM High Bar Back Squats w/Belt –...
by Kevin Ogar | Aug 22, 2016 | WOD
Strength: 5RM Strict Weighted Pull Up (5x5) 5RM Strict Weighted Dip (5x5) Use 5 sets to build to a strict weighted max (alternating). WOD: “Jacked Rabbit” 9AMRAP: EMOM: 4x Double Push-Up Lateral Over the Bar Burpees* Max Squat Cleans (135/95#)...
by Kevin Ogar | Aug 21, 2016 | WOD
Strength: “CrossFit Total” 1RM Back Squat 1RM Press 1RM Deadlift Speed: 500M Row (All Out). Weightlifting: Heaving Snatch Balance + OHS up to 75% Snatch Front Squat w/o Belt, 6sec Pause 1RM, then 80% x3 Snatch- Pause 2in Off...
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