by Kevin Ogar | Feb 17, 2021 | WOD
Focus: Prep10 Mins to Build to opening weight for WODRest 5 mins then hit WOD WOD: 18.2 A/B1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squats 50/35Bar-facing burpeesWorkout 18.2a1-rep-max cleanTime cap: 12 minutes to complete 18.2 AND 18.2a Recovery: foam roll, lax...
by Kevin Ogar | Feb 16, 2021 | WOD
Focus: DB OH Lunge DB banded Deadlift10 Min EMOMMin 1: 12 OH DB Lunges Min 2: 10 DB Banded Deads with 4 sec descentBuild your OH DB weight to WOD weight WOD: 5 Rounds15cal Echo Bike10 DB OH Lunges (single arm) 50/35#5 HSPUsRest 2mins Accessory3x10 ofDB hammer Curls...
by Kevin Ogar | Feb 15, 2021 | WOD
Focus: Skill – HS walkHS Walks12min EMOMMin 1- 8 Pike on Box Shoulder TapsMin 2- 2 Wall WalksMin 3- 20s Nose and ToesMin 4- ME up to 30s HSW or hold WOD: 3 Rounds24 Lat Box Jumps overs 20″16 DB Snatches Alt 35/20#8 SA DB Devils Press 35/20#4 Bar Muscle...
by Kevin Ogar | Feb 15, 2021 | WOD
Focus: StrengthPush Press5x5 (% of WOD Weight) 1: 50%2: 60%3: 70%4: 85%5: 100% WOD: 4x4min AMRAP with 2 Min rest between4 Burpee Broad Jump 40″8 Push press 135/9512 Wall Balls 20/14 Finisher30 Muscle ups for Time or 30 low...
by Kevin Ogar | Feb 12, 2021 | WOD
Focus:10min EMOMMin 1: 3 Kip SwingsMin 2: 2 Kip Swings + 1 KipMin 3: 2 Kip Swings + 1 PullupsMin 4: 2 Kip Swings + 1 Pullup + 2 Kip SwingsMin 5: 2 Pullups Seated10min EMOMMin 1: 5 Ring Push-UpsMin 2: 5 Ring Press Outs RMin 3: 5 Ring Press Outs LMin 4: 5 Ring Press...
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