by Kevin Ogar | Apr 19, 2020 | WOD
Warm-up: 5-15mins 3 Rounds NFT 15 Situps 10 Boot Strappers 5 Junkyard Dogs Focus: 10 EMOM Min 1: 1 Deadlift 1 Hang Clean Pull 3 Hang Clean 2 Front Squat Min 2: High Hang Mid Hang Hang Mid Hang High Hang WOD: 3RFT 21 Burpees, over Db 11 Db Hang Squat Cleans, ...
by Kevin Ogar | Apr 17, 2020 | WOD
Happy Birthday (Tomorrow), Carson! Warm-up: Coach led dynamic Focus: Squat Therapy 4 x 4 Tempo (5252) WOD: For Time 100 Calories Bike/Row/Ski Erg (60 x 25m Shuttle Spring, 630 Running Jump Rope Steps) EMOM- Ascending Russian Kettlebell Swings:...
by Kevin Ogar | Apr 16, 2020 | WOD
Warm-up: Amrap 2 mins 5 Pull ups or rows 5 inch worms 10 Air squat Rest 1 min Amrap 2 mins 5 burpees 10 jumping lunge 10 Glute bridge Then Coach led mobility Focus: 10 Minutes Cossack Squats 3 min EMOM: 10 reps Pike Push Ups 3 min EMOM: 5-7 reps Weighted...
by Kevin Ogar | Apr 15, 2020 | WOD
Warm-up: EMOM 9 Min 1: 12 Calories or 45 sec DU/SU/High knees Min 2: 10-15 sh2sh odd object Min 3: 15 Supermans Focus: 15 min EMOM Min 1: 10 alt single leg Deadlifts Min 2: 5/5 Bulgarian Split Squats Min 3: 1/1 Turkish get-ups Lunges as a sub for split squats ...
by Kevin Ogar | Apr 14, 2020 | WOD
Happy Birthday, Brando! Warm-up: 5-15mins 3 Rounds NFT of: 12 Pass thrus 5-10 Push-Ups :20 Static or Rocking Hollow Hold 10 alt Reverse Lunges (optional to add a little load with DBs or Plate) Focus: Clean Complex EMOM 12 Odd Min: 2 clean pulls 2 Hang cleans 2...
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