by Kevin Ogar | Jan 14, 2020 | WOD
Strength: Overhead Squat @80% (1x3) @85% (1x2) @90% (1x2) @95% (1x1) @100% (1x1) Strength Accessories: 10x EMOM (Alternating): (Weighted) Chin Ups (5x3) – Heavy DB Floor Press (5x5-8) – Heavy Endurance: 2000M Row (Time Trial) ...
by Kevin Ogar | Jan 13, 2020 | WOD
Happy Birthday, Jeremy & Eamonn! Gymnastics: 10x EMOM (Alternating): 3-5x Strict L-Sit Pull Ups (Slow & Controlled on Decent) 3-5x Strict Ring Dips (3x Hold in Bottom) WOD: 50FT Handstand Walk* 18x DB Snatch (35/25#) 50FT Handstand Walk* 14x DB...
by Kevin Ogar | Jan 12, 2020 | WOD
Weightlifting: Squat Clean @80% (1x3) @85% (1x2) @90% (1x2) @95% (1x1) @100% (1x1) WOD: “Fore!” 3x4AMRAP (12 Minutes): 4AMRAP: Clean & Jerk (135/95#) 4AMRAP: Row (Calories) 4AMRAP: Burpees WOD from Coach...
by Kevin Ogar | Jan 10, 2020 | WOD
WOD: “Filthy Fifty” (CrossFit.com 061204) 50x Box Jumps (24/20″) 50x Jumping Pull Ups 50x KB Swings (35/26#) 50x Walking Lunge Steps 50x Knees-to-Elbows 50x Push Press (45/35#) 50x Back Extensions 50x Wallballs (20/14# – 10FT) 50x Burpees 50x...
by Kevin Ogar | Jan 9, 2020 | WOD
WOD: 10AMRAP: 10x Double KB Clean & Jerks (45/26#) 5x Bar Muscle Ups WOD from Coach Eli. Core Stability: 3 Rounds (NFT): 40x Double KB Flutter Kicks 30x Mountain Climbers on KBs 20s Low Plank 10x Double KB Turkish Sit...
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