by Kevin Ogar | Apr 12, 2017 | WOD
Strength: 10x EMOM (Alternating): 5x5 Good Morning + Back Squat 5x5 (Each Leg) DB Step Ups (Low Carry) WOD: 10 Rounds: 3x Ground-to-Overhead (185/125#) 10x Box Jumps (24/20″) Weightlifting: Cheesecake Recovery...
by Kevin Ogar | Apr 11, 2017 | WOD
Weightlifting: Snatch Complex: 7x(1+1+1+1): Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat WOD: 12AMRAP: 12x Overhead Squats (115/75#) 12x Over-the-Bar Burpees Weightlifting: Power Snatch- Heavy Single Power Clean & Push Jerk-...
by Kevin Ogar | Apr 10, 2017 | WOD
Gymnastics: 10xEMOM (Alternating): 5x5 Tempo HSPU (31X3) 5x7 Tempo Abs Ouchies (51X1) WOD: 21-18-15-12-9-6-3x KB Swings (70/55#) Toe-to-Bar 50FT Plate Push (45/35#) after each Round Weightlifting: Snatch 85% x 1 x 3 Clean & Jerk 85% x 1 x 3...
by Kevin Ogar | Apr 9, 2017 | WOD
Strength: 10xEMOM (Alternating) 5x3 Tempo Strict Press (31X3) (Building) 5x5 Weighted Pull Up (Building) WOD: 7AMRAP: 7x Hang Power Snatches (115/75#) 14x Front Squats (115/75#) Weightlifting: Snatch- Heavy Single Clean & Jerk- Heavy Single...
by Kevin Ogar | Apr 7, 2017 | WOD
WOD: “Atlas Blarney Stone Competition WODs” Teams of 4 (MMFF): Event #4 “The Jason Waterfall Chipper” 40x Wallballs (30/20#) 30x GHD Sit Ups 20x Deadlifts (225/155#) 10x Burpee Box Jump Overs (24/20″) 13-Minute Time Cap 13 Minutes...
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