by Kevin Ogar | Apr 25, 2021 | WOD
E3MOMx3Back Squatuse 90% of your 1 RMexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 3 reps @ 70%Set 2: 3 reps @ 80%Set 3: 3+ reps @ 90% (max set) WOD: 5 Rounds10 Deadlifts 225/15512 Burpees FinisherAFSAP50 Sissy Squats50...
by Kevin Ogar | Apr 23, 2021 | WOD
Focus: Ring Muscle ups3 mins kip swing hips to rings3 mins work Pulling rings below chest3 mins work banded low transitions3 mins work muscle ups or jumping muscle ups WOD: 5 Rounds400m Run20 UB Wall Balls 20/145 Muscle...
by Kevin Ogar | Apr 22, 2021 | WOD
Focus: Deadlift 2rds – 7 minsspeed Pull Deadlifts: 6×1 @ 75%, 1 Pull every 30 secondsAfter 6 single pulls rest 60 seconds then repeat Then after 2 rds speed pulls, Rest another 60seconds and complete Seated Dynamic Box JumpsAccumulate 15 jumps to a challenging...
by Kevin Ogar | Apr 21, 2021 | WOD
Focus: kipping pull ups10min EMOMMin 1: 3 Kip SwingsMin 2: 2 Kip Swings + 1 KipMin 3: 2 Kip Swings + 1 PullupMin 4: 2 Kip Swings + 1 Pullup + 2 Kip SwingsMin 5: 3 Kipping Pullups WOD: On a Running Clock0-10500m Row20 PullupsME Power Cleans 165/105#10-20min500m Row20...
by Kevin Ogar | Apr 20, 2021 | WOD
Focus: 1 mile Time Trial WOD: 5 Rounds180 Speed Step w/ Jump Rope8 Right Arm DB Push Press 50/35lbs8 Left Arm DB Push Press 50/35lbs Recovery:400M WALKSlow controlled stretch1 Min L/R Twisted cross2 min Saddle stretch with Sampson overhead stretch2 min Cobra...
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