by Kevin Ogar | May 25, 2021 | WOD
Focus: 15mins to Find Heavy Turkish Getup WOD: 5 Rounds400m Run20 Alt DB Snatch 50/3510 Push-ups Recovery:1000m Row or 2000m...
by Kevin Ogar | May 24, 2021 | WOD
Focus: EMOM 12minsSumo Deadlift3 reps @ 70-80%*For Speed and Form WOD: For Time100 Back Squats 135/95#Every Break3-6-9-12-15-18-21-etc. Abmat Situps Finisher50 GHDMed ball situps As few sets as...
by Kevin Ogar | May 23, 2021 | WOD
Focus: Shoulder pressuse 90% of your 1 RM example if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 5 reps @ 65%Set 2: 5 reps @ 75%Set 3: 5+ reps @ 85% (max set) WOD: 6 Rounds6 DB Right Arm Push Press 50/35#12 Slam Balls 30/20#6 DB...
by Kevin Ogar | May 21, 2021 | WOD
Focus: 15 minutesBench PressFind a heavy double WOD: For Time30-25-20-15-10-5Pull UpHandStand Push UpAs soon as you finish you have 5 Min to establish a 1 RM Benchthen 200m HEAVY Sandbag Carry Accessory3x10 ofDb hammer curlsDb Tricep kick backsDb Arnold...
by Kevin Ogar | May 20, 2021 | WOD
Focus: 5 sets3-Position CleanFloor, Hang, Hi-HangRest as needed WOD: 4x3 Min AMRAP with 2 min rest40m Shuttle run x2 (80m)4 DB Dead Lifts 50/35lbs4 DB Squat Cleans 50/35lbs Skill4x4 Empty bar Split jerk foot speedtry to mark feet with chalkin jump stance and split...
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