by Kevin Ogar | Jul 26, 2020 | WOD
Focus: 3 Rds5 Single Arm Kb Snatch Swings R5 Single Arm Kb Snatch Swings L5 Single Arm KB High Pulls R5 Single Arm KB High Pulls L3 KB Squat Snatch R3 KB Squat Snatch L Start With Small KB work up to WOD weight WOD:21-18-15-12-9-6-3Alt KB SnatchWall Balls...
by Kevin Ogar | Jul 24, 2020 | WOD
WOD:12min AMRAP1 GHD situp1 Push ups1 Box Jump Over1 C2B Pull up2 GHD situp2 Push ups2 Box Jump Over2 C2B Pull upContinue adding 1 rep for each movement till you run out of time Rest 5mins For Time5 Rounds2 Muscle Ups4 DB Deadlifts6 Hang DB Clean & Press100m...
by Kevin Ogar | Jul 23, 2020 | WOD
Focus: Snatch Balance + OHS6x (2 + 1) WOD: 18 min18 min Amrap10 Burpees over bar20 Sit ups10 OHS 95/65#20/15 Cal Row10 Snatch 95/65# Accessory:2 sets12 neg dip 3s downIntoMax rep Banded Push...
by Kevin Ogar | Jul 22, 2020 | WOD
Focus: Weighted Step ups4x10Superset with4x10 SLRDL WOD:TabataBox jump oversTabataPush ups or HSPUTabataPistols or LungesTabataRus Kb swings****no rest btwn tabata**** Recovery:Stretch2 min Lizard Left2 Min Lizard Right3 Min Frog1 Min Cobra3 Min Child’s...
by Kevin Ogar | Jul 21, 2020 | WOD
Focus: Pull up Cornucopia5 setsSet 1: 10 Wide Grip Pull upsSet 2: 10 Chin ups- 2s downSet 3: 10 Strict pull upsSet 4: 15 Kip swingsSet 5: Max kipping pull ups 90 sec rest WOD: 3 Rounds 3 min AMRAPRound 136 DU12 WB6 Pull upsRound 236 DU12 WB4 C2BRound 336 DU12 WB2...
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