by Kevin Ogar | Jul 19, 2018 | WOD
WOD: 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2x L-Sit Hold (Seconds) KB Snatch (55/35#) (Total) 150M Row KB SNATCHES: Do all the snatches on one side before switching to the other side. L-SIT ADVANCED:...
by Kevin Ogar | Jul 18, 2018 | WOD
Strength: Rack Chins (3x5) @ 30X2 Tempo DB Floor Press (3x5) @ 2012 Tempo Alternate between the Rack Chins & the DB Floor Press until all sets are complete. WOD: 6AMRAP: 1x Stone-to-Shoulder (100/70#) 2x Overhead Walking Lunges (45/35# Plate) 2x...
by Kevin Ogar | Jul 17, 2018 | WOD
Weightlifting: 1RM for the Day: Snatch (10 Minutes Only) WOD: 6xE3MO3M: 1x Snatch (@80% of 1RM of the Day) 6x Bar-Facing Burpees 200M Run 1x Rope Climb Recovery: ROMWOD (as time...
by Kevin Ogar | Jul 16, 2018 | WOD
Skill: 6x EOMOM: 6x Right Arm KB Snatch 6x Right Arm KB Front Squats 12x Hand-to-Hand Russian KB Swings 6x Left Arm KB Snatches 6x Left Arm KB Front Squats We will have KB Snatches later in the week–use this as skill work. You pick the load that you can complete...
by Kevin Ogar | Jul 15, 2018 | WOD
Strength: Front Squats (5x3) @ 5551 Tempo WOD: 8AMRAP: 3x Squat Cleans (185/125# or 75-80%1RM) 6x Pull Ups EMOM: Execute 20 seconds of Hand-Release Push Ups. Start WOD with HR Push Ups. Score: Total HR Push Ups & Number of Rounds. WOD: “Mack...
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