by Kevin Ogar | Apr 7, 2020 | WOD
Happy Birthday, Dorothy! Warm-up: 5-15mins Hip mobility then Squat Therapy x 4 x 4 Coach dictated Tempo x5-2-5-2 (Focus Positioning Not Depth 1min Rest Between Sets to check in with coach Focus: Front or Back Squat EMOM 10 6-12 Squats low rep count high weight High...
by Kevin Ogar | Apr 6, 2020 | WOD
Warm-up: 5-15minsDynamic Warm-up Coach Ledthen8min EMOM30 Single Unders5 Windmills w/ DB or KB Focus: Skill – broom stick or barbellSplit jerk Drills- foot work drills4 rds of eachE30 sec for each1:Jerk balance (4rds)2: jerk drive (4rds)3: Push jerk (4rds)4:...
by Kevin Ogar | Apr 5, 2020 | WOD
Zoom Class from Saturday, honoring Becky Conzelman. CF Games Athletes, Adaptive Athletes, Everyday Athletes from all over the world. Warm-up: 5-15mins10min EMOM1- 15 Banded Good Morning2- 6 Lateral Burpees Over Object Focus: 10 mins”KB Hell”1min Russian...
by Kevin Ogar | Apr 3, 2020 | WOD
Warm Up Dynamic Warm-up Coach Led Focus Squat Therapy x 4 x 4 Find Wall & Target Coach Setup Tempo x5-2-5-2 Focus Positioning Not Depth 2mins Rest Between Sets to check in with coach WOD: Full Gym 25min AMRAP 15 Wall Balls 10 GHD/Toes 2 Bar/Weighted Situp? 5...
by Kevin Ogar | Apr 2, 2020 | WOD
Happy Birthday, Felicia & Kendra! Warm Up 2rds Sampson Stretch PVC OHS Abmat Situp Hip Extension/GoodMOrning W/ PVC Pullup (Strict, Kipping, Jumping, Banded) Dips (Strict, Kipping, Box, Chairs, Banded) 15 Reps of Each Focus Glutes, Hammies, and Calves OH MY...
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