by Kevin Ogar | May 14, 2019 | WOD
Gymnastics: Push Ups @ 3133 Tempo (5x5). ADVANCED: Vs. Band with Good Positioning. WOD: “Bipolar Helen” 4 Rounds: 3AMRAP: 400M Run 21x KB Swings 12x Pull Ups Rest 2 Minutes Between Rounds. If you complete the work for all 4 Rounds,...
by Kevin Ogar | May 13, 2019 | WOD
WOD: 8AMRAP: 16x Wallballs (20/14#) 16x Step Ups (w/Wallball Overhead) If you need to modify the Overhead hold, hold the Wallball in the front rack. Core Stability: Teams of 2: 3 Rounds: 30s Plank w/ Band (Each: R/R & L/L) 3x Break the Egg (8s Up...
by Kevin Ogar | May 12, 2019 | WOD
Strength: DB Chinese Row @ 3133 Tempo (5x5). Heavier than Last Week. WOD: 5 Rounds: 15Cal. Row 15x Push Press (95/65#) 15x...
by Kevin Ogar | May 10, 2019 | WOD
WOD: Teams of 3: 9AMRAP: Teammate #1: 250M Row Teammate #2: Walking Lunges w/Slam Ball (30/25#) (R/L=1) (Score) Teammate #3: Burpees onto Plate (45/35#) (Score) Rest 1 Minute. 9AMRAP: Teammate #1: 60FT Plate Push (45/35#) Teammate #2: Pull Ups (Score) Teammate #3:...
by Kevin Ogar | May 9, 2019 | WOD
Weightlifting: Clean Pause Deadlift (5x2) – Slow WOD: EMOM: 7x Ring Dips 3x Unbroken Thrusters (95/65#) + (10/5#) per Round. Continue until you cannot complete the workout within the Minute. Barbell is taken from the ground. If your 1RM...
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