by Kevin Ogar | Jun 18, 2020 | WOD
“He wants us to do how much Cardio?!?!” – Diamond Warm-up:Squat Warm up x 10 eachHip RockersKnee Cave SquatsSitting Cossack Squats + Knee 2 GroundKang Squats vs BandSquat Therapy 2 x 4 SUPER SLOW Focus: 10 Min EMOM2 Back Squats HEAVY (think between...
by Kevin Ogar | Jun 17, 2020 | WOD
Warm-up: Tabata Alt- PVC Sotz press Lateral hops then Tabata Alt- Lunges Slam Ball Focus: HSPUs 5 x 5 Strict Wall Facing or 5 x Submaximal Effort Wall Facing Handstand Hold WOD: 8 Rounds 5 Pull Up 10 Handstand Push Up 15 Kb swing...
by Kevin Ogar | Jun 16, 2020 | WOD
Warm-up: Coach led dynamic then Burgener Drills x 3 Focus: E 90 sec x 7 Power Snatch Hang Snatch Snatch Balance Overhead Squat Start at 50% and increase but NO MISSES WOD: For Time: 100 Double Unders 10 Squat Snatch 95/65# 80 Double Under 8 Squat...
by Kevin Ogar | Jun 15, 2020 | WOD
Warm-up5 rds of cindy5 pull ups10 push ups15 Air squats Focus: Bench Press5x7 Building weight WOD: 10 min amrap20 Medball Sit ups10 Box jumps5 Medball cleans Recovery:8 min Rowmwod2 min Frog2 min Pigeon (1min each leg) 2 min Puppy2 min twisted cross (1 min each...
by Kevin Ogar | Jun 14, 2020 | WOD
Warm-Up5 Min flowPush upDragon leftCossak Squat rightDragon leftpush up Dragon rightDragon right**repeat Focus:Clean & Jerk complex10 min EMOM1 Power Clean 2 Front squat2 Push press2 Hang Clean & Jerk WOD: 21-15-9Hang Clean & Jerk 35/25#Burpee over...
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