by Kevin Ogar | Mar 19, 2021 | WOD
Row Workout1 x 1000m at mod pace2 min rest3 x 400m (300m sprint + 100m easy pace)90 sec rest3 x 400m (250m sprint + 150m easy pace)90 sec rest3 x 400m (200m sprint + 200m easy pace)90 sec rest3 x 400m (150m sprint + 250m easy pace)90 sec rest1 x 1000m at mod...
by Kevin Ogar | Mar 18, 2021 | WOD
Focus: Skill or weight lifting prep for workout15 minsCrossOver SymmetryBanded Good MorningsDB Snatch PracticeProper execution how to switch hands quicklyBest practices on Burpee Box Jump Overs WOD: CrossFit Open Workout 21.2For time:10 dumbbell snatches15 burpee box...
by Kevin Ogar | Mar 17, 2021 | WOD
Focus: EMOM x10Min 1: 30s nose & toesMin 2: 10-15 Banded Sissy Squats WOD: 5 Rounds14 Ring Dips7 Strict Pull upsAccessoryFoam Rollfocus on Hamstrings and glutesLax Ballfocus on Scap and...
by Kevin Ogar | Mar 16, 2021 | WOD
Focus: Complex x 6 sets2 Deadlifts3 Hang Power Cleans2 Cleans3 Hang Cleansrest 2 mins between sets WOD: 6 Min AMRAP5 Deadlift 225/155lbs20/15 Cal RowRest 4 Min6 Min AMRAP4 Hang Squat Cleans 185/125lbs20/15 Cal Row Skill5x3 Low Muscle up...
by Kevin Ogar | Mar 15, 2021 | WOD
Focus: EMOM x 71 Shoulder Press2 Push Jerk 3 Split Jerk WOD: 12 min clockE2MOM x 55 Strict HSPU5/5 SA Dumbbell Thruster 35/255/5 SA Dumbbell OH Reverse Lunge 35/25then Last 2 minutes accumulate max time L-SitFinisher3min Max Distance KB Farmers Carry...
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