by Kevin Ogar | Oct 13, 2016 | WOD
Gymnastics: 5 Rounds: (NFT) 10/7x Unbroken Muscle Ups / TTB 30FT Walking Lunge If you break on the Muscle Ups, finish the set with TTB. For example, If you do 3x UB Muscle Ups (and you are a man), you will do 7x TTB before lunging. WOD: 30 Calorie Row (Buy-In)...
by Kevin Ogar | Oct 12, 2016 | WOD
Skill: 10x EMOM 10x Russian KB Swings (Heavy) 1x Rope Climb WOD: 4 Rounds: 4x Front Squat (85-90%) 5x Box Jumps (85-90%) 20FT Handstand Walk Use a rack. Front Squat and Box Jump should be close to max effort....
by Kevin Ogar | Oct 11, 2016 | WOD
Strength: 15 Minutes: 1RM Overhead Squat to 1RM Front Squat to 1RM Back Squat Each squat starts where the last squat ends. WOD: 10x E3MO3M: 10x GHD Sit Ups 12x Push Ups 10 Calorie...
by Kevin Ogar | Oct 10, 2016 | WOD
WOD: 30x Burpee Muscle Ups Rings 12″ Above Reach Speed: 10x 80-Yard Shuttle Sprint (10/20/10) Rest as Needed between Efforts. Weightlifting: Front Squat- 2 Sec Pause w/ Belt 1RM Power Snatch Work up to 90% Jerk From Block Work Up to...
by Kevin Ogar | Oct 9, 2016 | WOD
Strength: MOFO 10x EMOM: 5x Bench Press@80%W1RM 5x Deadlift@80%W1RM Final sets of both lifts are AMRAPs. WOD: “Eleven” (Stranger Things) from Union Fitness 11AMRAP: 11x Unbroken Thrusters...
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