by Kevin Ogar | Dec 25, 2016 | WOD
-Welcome Back From Christmas, let’s use all that food we ate for gainz! Speed: 500m Row x 3 Each For Time, Rest 1:1 WOD: 2 Rounds 25 KB Swings 24/16kg 20 C2B Pullups 15 Power Snatch 115/80# Weightlifting: Snatch 78% x 1 x 3 Clean...
by Kevin Ogar | Dec 22, 2016 | WOD
-Mmmm I like those odds Gymnastics: 3 Rounds 1min Prone Position 30sec Front Support 1min Supine Postion 30sec Rear Support WOD: 10mins to Establish 1RM Power Snatch then 3 Rounds for Reps 1min at each Station Thrusters 75/55# K2E SDHP 75/55# Ring Dips...
by Kevin Ogar | Dec 21, 2016 | WOD
-Let’s Learn Muscle Ups!! Gymnastics: Work on one or more of the following progressions for 20mins Strict C2B Pullups & Strict Ring Dips 3-4 ME Sets working the strength for a muscle up Ring Muscle Up Transition on the ground 5 x 5 SLOW AND...
by Kevin Ogar | Dec 20, 2016 | WOD
-Back Squats make you Strong Like Bull ~Old Russian Proverb Strength: APRE6 Back Squats 10 reps @ 50% 6RM 6 reps @ 75% 6RM ME reps @ 100% 6RM ME reps @ Adjusted weight depending on reps in set 3 (Your coach will tell you what weight to go to) WOD: 15min...
by Kevin Ogar | Dec 20, 2016 | WOD
-Let’s start getting Gymnasty! Gymnastics: Tabata Crab and Ape -8 Rounds each, Alternating Movement WOD: 10min to Establish a 1RM Power Clean then TZ Strength “Four Star” Tester 3 Rounds 5 Power Cleans 80% 1RM for Day 35 Wall Ball...
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