by Kevin Ogar | May 19, 2020 | WOD
Warm-up: 4 Rounds: 10x KB Windmills 10x Squatting Sotts Press 10x Russian KB Swings (Banded Optional) Focus: Cardio Machine of Choice OR Run OR Lateral Hops OR Burpees Reverse Tabata WOD: 18 mins 21-15-9x Thrusters (95/65#) Handstand Push Ups Rest 4...
by Kevin Ogar | May 18, 2020 | WOD
Warm Up: 400m Run (or Equivalent) Then 15x Pass Throughs 15x Reverse Grip Pass Throughs Then 3 Rounds: 15x Banded Good Mornings 10x Samson Stretch Lunges 5x Walk Over Plate Push Ups Focus: 5x E2MO2M: 5x Bent Rows @ 5154 Tempo WOD: For Time 60x Deadlift...
by Kevin Ogar | May 17, 2020 | WOD
Warm Up: Squat Therapy 10x E30sO30s: 1 Squat @ 4444 Tempo Focus: 10x EMOM: 5-9x Zercher Squats WOD: 7x EMOM: 3x Burpees 5 Lateral Box Jump Overs 7x Wallballs Then… 5x EMOM: 5x Burpees 7x Lateral Box Jump Overs 9x Wallballs Accessory: 3...
by Kevin Ogar | May 14, 2020 | WOD
Warm Up: 3 Minutes Cardio (Run, Skip, Burpees, Jumping Jacks, etc.) Then… Shoulder Mobility Then… Jerk Review Focus: 7x Jerk Complex: Deadlift Hang Clean Push Press Jerk Drive 2x Push Jerk 3x Split Jerks WOD: 4AMRAP: 10x Push Jerk 10x TTB...
by Kevin Ogar | May 13, 2020 | WOD
Warm Up: 6x EMOM: 3x Burpees w/ Lateral Hops 6x PVC OHS 9x Sotz Press Then Burgener Warm Up (3 Rounds) Focus (10 Minutes): Snatch Complex 5x E2MO2M: Snatch-Grip Deadlift Hang Snatch Pull Scarecrow Snatch Balance Overhead Squat Hang Snatch 1″ Below...
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