by Kevin Ogar | Apr 13, 2020 | WOD
Warm-up: 5-15mins 5rds 30 sec High knees 30 sec OHS 30 sec Mountain climbers 30 sec Rest Focus: Snatch Skills – broom stick 8 positions of the snatch 7 rds ( E90 secs ) Snatch Balance OHS Scare crow – full squat catch High Hang Mid hang ( pockets) Hang...
by Kevin Ogar | Apr 12, 2020 | WOD
Warm-up: 5-15mins 10 min emom 20 Jumping Jacks 10 Air squats 3-5 Burpees Focus: Activation AMRAP 3 x3 rest 2 10 kb swing or Glute bridges 7 Jumping Lunges 5 Pike push ups 3 inch worms 1 50′ shuttle or 20 sec High knees WOD: 17 minutes Death by Jumping...
by Kevin Ogar | Apr 10, 2020 | WOD
Happy Birthday (Tomorrow), Jonny! “Loreado” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24,...
by Kevin Ogar | Apr 9, 2020 | WOD
Warm-up: 8 mins 1 min stations x 2rds 1: burpees 2: Squat and jump & reach 3: Dips 4: DU/SU Focus: technique Power Clean Complex 1 Hang Clean pull 1 Hang power clean 1 front squat 1 hang clean 1 front squat 1 hang clean Equipment barbell, pvc, dumbbells,...
by Kevin Ogar | Apr 8, 2020 | WOD
Warm-up: 5-12mins7min EMOMDeck Of Cards Focus:Pistols ProgressionsEMOM 0-3- Box pistols 10 reps4-6 Superman’s 6 reps7-10 pistols or assisted 4reps WOD: 10 min capFor time:50 Left Arm Sh2OH DB 35/2050 Pistols alt50 Right Arm Sh2OH50 T2B Partial GymFor time:50...
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