by Kevin Ogar | Apr 24, 2020 | WOD
Today’S WOD is in honor of Royal Canadian Mounted Police Constable Heidi Stevenson a 23-year veteran of the police force. Heidi Stevenson, Canadian Mountie and mother-of-two who was among at least 16 killed after a man went on a shooting spree across Nova Scotia,...
by Kevin Ogar | Apr 23, 2020 | WOD
Warm-up: 3 Rounds 10 Press Out Lunges 10 Press Out Glute Bridge 10 Squeeze in Glute Bridge 10 Tempo Rows (3-2-3-2) 10 Z-Presses Focus: EMOM 12 Odd: 3-5 Jerks ( higher =lighter) Even: L-Sit Max hold (or accumulate more than 12secs WOD: 3 Rounds 30 DUs 15 C2B...
by Kevin Ogar | Apr 22, 2020 | WOD
Warm-up: OH Squat Therapy 4 x 4 Tempo (5-2-5-2) Burgener Warm up Focus: Snatch Drills High Power Snatch + Squat 3in Squat + Squat 1in Above parallel + Squat Below Parallel Catch WOD: 10 Min Amrap 25 Foot Handstand Walk 5 Squat Snatch, 135/95 Subs 20 Pike...
by Kevin Ogar | Apr 21, 2020 | WOD
Warm-up: 5-15mins 9min EMOM 1: 10 DB Staggered RDL (L/R) 2: 8 Push Up GHRs 3: 10ft SA OH Walk each arm Focus: Core / glutes focus 12min EMOM alt 1: 40s Front Scale (20s per Leg) 2: 30s Plank Hold WOD: 2rds (Cap 18min) 100 Air Squats 50 Dumbbell Deadlifts (...
by Kevin Ogar | Apr 20, 2020 | WOD
Mash Up – Running clock0:00-3:00 white board3:00 – 10:00 Coach led dynamic Warm up Teach 10:00 – 13:00 ( thruster) 13:00-19:0015-12-9 reps for time of:100m ( 45 high knees or run with rope)Thruster, 115/75 (sub dbs/odd object) 19:00 – 25:00...
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