by Kevin Ogar | Jun 7, 2020 | WOD
Warm-Upcoach led dynamic warm upthensquat therapy Focus:6 sets1 Deadlift2 hang Pulls3 hang power cleans2 Hang cleans with a 2 sec pause in the catch focus stand straight upWOD: 5 Rounds5 MU 10 Hang Power Cleans 135/95#20 Wall Balls 20/14# Accessory:3 sets of Skin...
by Kevin Ogar | Jun 5, 2020 | WOD
Happy Birthday Chris Linhof!! If you guys see this ginger today, wish him a happy birthday! WOD:”Michael”3 Rounds800m Run50 Hip Extensions50 Situps Class Times & Meeting IDs:11:00amWheelWOD Hero...
by Kevin Ogar | Jun 4, 2020 | WOD
Warm-up:EMOM 9Min 1: 45 sec Cardio – DU/SU/High kneesMin 2: 45 sec Thrusters ( pvc) Min 3: 30 sec Hollow RocksFocus: EMOM x 9 5-8 OHS 5-8 Dead lifts 5-8 Jerks WOD: 26 mins6 min Amrap12 Situps8 Pull ups 6 Clean & Jerk 155/105# Rest 4 Min 6 Min Amrap12/9 cal...
by Kevin Ogar | Jun 3, 2020 | WOD
Warm-up: 10min EMOM 1- 15 Banded Good Morning 2- 6 Dive bomber push ups Hip & Ankle Mobility Focus: Cossack Squats 5 x10 ( 5/5) Superset Floor Press 5x5 WOD: 10 min AMRAP Increasing ladder 1 T2B (V-Ups) 1 Box Jump Overs 1 Pistols...
by Kevin Ogar | Jun 2, 2020 | WOD
Warm-up: 1/2 Tabata 2mins 20 sec Plank Holds 10 sec push ups 1/2 Tabata 2 mins 20 sec Air Suats 10 sec Squat hold 1/2 tabata 2 mins 20 sec Rows 10 Sec OH hold 1/2 Tabata 2 mins 20 Sec Lunge 10 sec Mountain climber Focus: EMOM x10 1 Tall Clean 1 High hang clean...
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