by Kevin Ogar | Apr 30, 2020 | WOD
Warm-up: Shoulder hamstring Mobility 10 mins then Running on spot x 4 cycles 1 min slow pace 30 sec medium 10 sec high knees 20 sec rest Focus: coach tempo Power Clean Complex x 6 1 Hang Clean pull 1 Hang power clean 1 Push Press 1 hang clean 1 Push Jerk 1 hang...
by Kevin Ogar | Apr 29, 2020 | WOD
Warm-up: 3 min flow warm up then E 90sec x3 (4:30) 2/2 Turkish get ups remaining time light jog on spot Focus: 12min EMOM alt odd: 30-40 sec front to back scale (SLIPS) even: 30 sec alt Dragon to cossack squat WOD: 21min EMOM 1- 10 Pullups 2- 12 Lateral Box...
by Kevin Ogar | Apr 28, 2020 | WOD
Warm-up: Coach led Chest & Shoulder Mob 5 min Amrap 3 inchworms 6 Narrow stance Squats 9 Plank shoulder taps 12 Jumping Jacks 15 sec high knees Focus: EMOM 10 – Alt Floor Press x 7-10 then 20 sec hold in press Banded Good Mornings x 10-15 WOD: 12 mins...
by Kevin Ogar | Apr 27, 2020 | WOD
Warm-up: Squat Therapy 4x4 then Coach led Dynamic Warm up & 3 rds Burgener Focus: 10 min EMOM 1 Scarecrow 1 Snatch balance 2 OHS 2 Hang Power Snatch 1 Hang Snatch WOD: For Time 10-20-30 Reps Hang Power snatch (or SA Db H.snatch) SA OH Situps Seated: For...
by Kevin Ogar | Apr 26, 2020 | WOD
Warm-up: 30 sec on 30 sec off (7 mins) Burpee Lateral Jump Jumping Lunge Running on spot Glute bridges Pike push ups Jumping Squats touchdowns Skater steps Focus: 12min EMOM 1- DB Hang Squat Clean x 4 2- DB Front Squat x 4 3- DB SA Split Jerk x 4 Lighter than...
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