by Kevin Ogar | Jan 13, 2017 | WOD
WOD: Teams of 2: “Manual” (CrossFit Mainsite 161202) 5 Rounds: 3AMRAP: Rope Climbs 2AMRAP: Squats 2AMRAP: Push Ups 3 Minutes: 400M Run (or 500M Row) (Together) One teammate works at a time. Rest the remaining Row/Run time before the next round. ADVANCED:...
by Kevin Ogar | Jan 12, 2017 | WOD
Speed: 3x90s Yoke Walks (180/120#) WOD: 1500M Row 5 Rounds: 15x Ball Slams (30/20#) 7x Front Squats (185/125#) Core Stability: 50x Rope Knee-to-Elbows Weightlifting: Snatch@60% (3-5x1) Clean & Jerk@60% (2-3x1) Back Squat@60%...
by Kevin Ogar | Jan 11, 2017 | WOD
Gymnastics: Ankle/Calf Stretch 3 Rounds: 30s Straight-Legged Stretch 30s (Each) Bent Legged Soleus Stretch WOD: 20AMRAP: 20x Burpees 10x Pull Ups Weightlifting: Cheesecake Recovery...
by Kevin Ogar | Jan 10, 2017 | WOD
Strength: Unilateral Hip Thrusts (5x5) WOD: 8 AMRAP: 12x Hang Power Cleans (135/95#) 10x Back Squats (135/95#) 8x Shoulder-to-Overhead (135/95#) Weightlifting: Snatch@75-80% (1-3x1) Clean & Jerk@75-80% (1-2x1) Bench Press w/ Commands@50% (4x2) Light...
by Kevin Ogar | Jan 9, 2017 | WOD
Gymnastics: 10X10s (Each) Oblique Stretch 50x Trunk Rotations (Slow & Controlled) WOD: “The Other Total” 1RM Clean (Power or Squat) 1RM Bench 1RM Overhead Squat Weightlifting: Snatch@85-90% (1) Clean & Jerk@85-90% (1) Deadlift@60%...
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