by Kevin Ogar | Jan 19, 2017 | WOD
***Classes Canceled 21-22 January for Lord of the Lifts (Super Total Meet)*** WOD: 75x Burpees EMOM: 3x Clean & Jerk (75%1RM) Start with Burpees 12-Minute Time Cap. Core Stability: 50x Deck Squats Weightlifting: Rest & Visualize. Gear Check (tall...
by Kevin Ogar | Jan 18, 2017 | WOD
Gymnastics: 3 Rounds: (Block 2 Review) 3x Each (Alternating) Oblique Twists (on Wall) 30FT. Stiff Bear 30FT. Frog 3x Each (Alternating) Oblique Trunk Rotations (on Floor) 30s Hollow Hold 30s Arch Position 30s Straight-Legged Calf Stretch 30s (Each) Bent-Legged Calf...
by Kevin Ogar | Jan 17, 2017 | WOD
Strength: WOD: 2 Rounds: 800M Run 5x Sandbag Cleans (150/100#) 30x Pull Ups 5x Sandbag Cleans (150/100#) 60x Air Squats 5x Sandbag Cleans (150/100#) Weightlifting: High Hang Snatch@60% High Hang Clean & Jerk@60% Back Squat w/Commands to Opener Epsom Salt...
by Kevin Ogar | Jan 16, 2017 | WOD
–You may need Ella’s assistance after all the squats & thrusters this week. Gymnastics: Tabata (8 Rounds EACH): Hollow Position Arch Position WOD: 5 Rounds: 75x Double Unders 50FT Overhead Carry (135/95#) 10x Thrusters (135/95#) ...
by Kevin Ogar | Jan 15, 2017 | WOD
Strength: ARPE3 (Week 2) 6@50% 3@75% ME@100% ME@100% (Adjusted) WOD: “Christine” 3 Rounds: 500M Row 12x Deadlift (BW) 21x Box Jumps (20″) This is the pre-test for the Nutrition Challenge. If you are participating, please do this workout...
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