by Kevin Ogar | Apr 30, 2021 | WOD
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.In 1996, Tiffner was nominated by Senator Robert...
by Kevin Ogar | Apr 29, 2021 | WOD
Focus: 12min Alt EMOM1- Staggered Stance RDLs w/ Barbell x 5/52- Bottom of Dip Support Hold- ME up to 30s WOD: “Reverse Lynne”5 RoundsME Hang Cleans @ 75%/50% BWME Push-ups2-3min Rest between Rounds SkillTabata Front ScalesAlt LegsTabata Back ScalesAlt...
by Kevin Ogar | Apr 28, 2021 | WOD
Focus: GHD Situp Practice3 Options Beginner: Learn Knee Ext./GHD to 45 degrees- 3 x 10-15 Intermediate: GHD to Parallel- 3 x 10-15 Advanced: GHD Situps- 3 x 10-15 Elite: GHD Situps- 3 x 20-30E2MOM x 6minor Alt with Partner WOD: For Time50 cal Row50 HSPUs50 Pistols...
by Kevin Ogar | Apr 27, 2021 | WOD
Focus: Pause Cleans4x4Squat Cleans with a 3 sec pause in the bottom T&Grest 2 mins between sets WOD: 12min AMRAP24cal Bike or 400m Run12 DB Front Rack Lunges 35/20lbs3C2B or 6 Feet Elevated Ring Rows Recovery:ROMWODJefferson Strech Unweighted 2minsPigeon...
by Kevin Ogar | Apr 26, 2021 | WOD
Focus: MU Transition work Kneeling MU Pull & Hold at Chest x 3 Kneeling MU Tempo Pull Through* Pull to chest and take 3-4s to pull Through Kneeling MU at SpeedRepeat x 3-4 times WOD: 3 Rounds5 Thrusters 165/115#10 Muscle Ups5 Snatch 165/115# Recovery:KB Body...
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