by Kevin Ogar | May 25, 2020 | WOD
Warm-up Tabata Alt. Air Squats Lat hops Lunges Sh.Taps ( plank ) Focus: Cleans- High Hang Mid hang 1 Inch above 1 Inch below Cleans 7 sets on 90s WOD: 14 min Cap For Time: 100 Db or sandbag Hang Squat cleans EMOM – 6 Reverse alt lunges...
by Kevin Ogar | May 24, 2020 | WOD
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites & he’d named it “Body Armor”. From here on, it will be referred to as “Murph” in honor of the focused...
by Kevin Ogar | May 22, 2020 | WOD
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked...
by Kevin Ogar | May 21, 2020 | WOD
Warm Up:3 Rounds: 10x Kossack Squats8x Cave In Squats6x Z Press4x Burpees2x Max Height Vertical Jump Test Focus (Shoulder Health): 3x E2MO2M:10x 90/90’s10x Lateral Raises10x Front Raises10x Arnold Presses10x Bent Rows10x Smush Press10x Waiter Press WOD:10AMRAP:8(4/4)x...
by Kevin Ogar | May 20, 2020 | WOD
Warm-up: 6x EMOM (Alternating): 40s Back Scale (20s Per Leg) 30s Hollow Hold 6x EMOM (Alternating): 40s Front Scale (20s Per Leg) Up to 30s L-Sit Focus (10 Minutes): Barbell Complex 10x EMOM (Alternating): Odd: Deadlift + Hang Power Clean + Power Clean + Push...
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