by Kevin Ogar | May 31, 2020 | WOD
Warm-Up 5 rds 10 Bird dogs (5/5) 10 Fire Hydrants (5/5) 10 Cossack squats (5/5) 10 Windmills (5/5) Focus: EMOM x10 2 Snatch Pulls 2 Hang Snatch 2 Snatch WOD: 4 Rounds 24 DB snatch (12 snatch) 100 DU 1 min Rest btwn rounds Class Times & Meeting IDs:...
by Kevin Ogar | May 29, 2020 | WOD
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II...
by Kevin Ogar | May 28, 2020 | WOD
Warm-up: Therapy Squats 4 x 4 Tempo- 4641 then Coach led dynamic Focus: Glute & Ham Work 4 rds 20 Banded or squat walks 20 Glute bridge 10/10 Single leg Glute bridge 20 Russian Twists 20 Crunchers 20 alt Toe Touches WOD: “Kelly” and...
by Kevin Ogar | May 27, 2020 | WOD
Warm-up: 30 on 30 off Juming Jacks Burpees Jump lunge Tuck Jump then 3rds Burgener Warm Up Focus: Snatch High Hang Mid hang 1 Inch above 1 Inch below Snatch 7 sets on the 90s WOD: 3 Rounds For Time 15 Hang Snatch 75/55# 15cal Row...
by Kevin Ogar | May 26, 2020 | WOD
Warm-up: 5 rds 5 Pass throughs 5 OHS 5 Bottom squat pass throughs 5 inch worm Focus: OH Squats E 90’s x 8 3-5 OHS with 3 sec pause in bottom WOD: 10 mins 30 secs on 15 sec hold 15 sec rest Details: 10 rds for reps On: DU (...
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