by Kevin Ogar | Aug 25, 2020 | WOD
Focus: APRE6 Back Squat50% of 6RM x 1075% of 6RM x 6100% of 6RM x MEAdjusted Wt. x ME WOD: For Time21-15-9Box jump 20″Kb Swing 24/16kgrest 1:19-15-21 repsBox jump 20″Kb Swing 24/16kg Finisher:100 Banded good morning100 TKEsin as few sets as...
by Kevin Ogar | Aug 24, 2020 | WOD
Focus: SnatchE2MOMx5 empty bar x10 50% x8 60% x6 70% x4 80% x 2WOD: 3 rounds400m Run (must be under 1:45 to count)Max DIstance Handstand Walk rest 1minNOTE: If time of run is over 1:45 scale distanceAccessoryCrossOver...
by Kevin Ogar | Aug 23, 2020 | WOD
Focus:3 sets Banded DB Bent Rows x 10 super set DB Pullover Negatives x65s downNote: Can bridge on a box if not enough bencheshttps://www.youtube.com/watch?v=_zcacsmGu4MWOD: 20 min capCalorie Row 40-30-20-10200m Farmer Carry in between sets Recovery:800m...
by Kevin Ogar | Aug 21, 2020 | WOD
This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small...
by Kevin Ogar | Aug 20, 2020 | WOD
Focus: Sh.PressSet 1: 15 Reps with a 3s Negative (light)Set 2: 1 Bottom Half Rep + 1 Full Rep, 5 times thruSet 3: 1 Bottom Half Rep + 1 Full Rep, 5 times thruSet 4: 8 Tempo Reps (3s Down, 3s Up)Set 5: 8 Tempo Reps (3s Down, 3s Up)Set 6: 8 Tempo Reps (3s Down, 3s...
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