by Kevin Ogar | Sep 12, 2019 | WOD
Weightlifting: Snatch @70% (3x5) Clean & Jerk @70% (3x5) WOD: 21 – 15 – 9x Ski Erg (Calories) Toe-to-Bar Push Ups WOD from Coach...
by Kevin Ogar | Sep 11, 2019 | WOD
Recovery WOD: 40AMRAP: 60s Wall Sit 2AMRAP Row (Meters) 10x Banded Bottoms Up KB Press (Each Arm) 60s Plank on Rings 40FT Sandbag Drag Bear Crawl (Forward & Backwards) 10x Single-Leg Seated Box Jumps (Each Leg) 60s Bar Hang (Active Lats) 2AMRAP: Arms Only Airdyne...
by Kevin Ogar | Sep 10, 2019 | WOD
Gymnastics: 10AMRAP (for Quality): PICK ONE Muscle Up: 3-5 Rounds: 4x Toe-Thru-Rings 3x Rings-to-Hips 2x Muscle Ups 1x Ring Dip Kipping: 3-5 Rounds: 4x Kip Swings 3x Kip Swings (Knees Up + Press Down) – Don’t Pull Early 2x Pull Ups (Push Away from...
by Kevin Ogar | Sep 9, 2019 | WOD
Endurance: 5K Run (3.1 Miles) Strength: Overhead Squats (from Rack) @75% (2x3) Overhead Squats (from Rack) @80% (3x3) Strength Accessories: 10x EMOM (Alternating): Bench Press @75% (2x3) Bench Press @80% (3x3) 1 1/4 Front Squats @75% (2x3) 1 1/4 Front...
by Kevin Ogar | Sep 8, 2019 | WOD
Weightlifting: Hang Squat Clean (Above Knee) + Hang Squat Clean (Below Knee) @70% 3x(2+3) WOD: 50x Overhead Walking Lunges (45/35# Plate) 40x Pull Ups 30x Hang Power Cleans (135/95#) 20x Handstand Push Ups 10x Muscle Ups *Every Break in the Movements: 7x GHD...
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