by Kevin Ogar | Mar 25, 2021 | WOD
Focus: Skill or weight lifting prep for workout15 minswill be updated after open announcement WOD: CrossFit Open Workout 21.3 & 21.4For total time:15 front squats 30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar...
by Kevin Ogar | Mar 24, 2021 | WOD
Focus: 10min EMOM AltA- 5 Seated Box Jumps 30/24″B- Max L-SitWOD: 15 min CapFor Time50-40-30-20-10Alt Shoulder tapsSitups200m Run BwtnAccessory3x10 ofDb curlsBanded tricep ext 10s negativeArnold...
by Kevin Ogar | Mar 23, 2021 | WOD
Focus: EMOM x 8Min 1: 8/8 Single leg russian deadliftsMin 2: 10-16 Alt dumbbell Piston Press WOD: Teams of 2 WOD12min 30 DB Box Step Overs 24/20′-35-20#40/30cal Row30 DB Squat Cleans 35/20#40/30cal BikeRemaining TimeMax Ground 2 Overhead 135/95# Recovery:1000m...
by Kevin Ogar | Mar 22, 2021 | WOD
Focus: Each Squat goes all the way down, but only halfway up…then back down. Don’t stand all of the way up until you finish the final rep.Front Squat from floor1x10 @ 45/352x7 @ 95/653x5 @ 135/95 WOD: Mary E2MO2M x 105 HSPUs10 Pistols Alt15 PullupsScale to Complete...
by Kevin Ogar | Mar 21, 2021 | WOD
Focus: From Rack5 min EMOM1 BN Push Press1 BN Push Jerk1 BN Split Jerkbuild to moderate heavy BN Split Jerkdirectly into 5 Min EMOM1 BN Split Jerk continue to build to heavy WOD: 150 Double Understhen10 Rounds10 Deadlift 60% of 1RM10 Push Upsthen 150 Double...
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