by Kevin Ogar | May 19, 2021 | WOD
Mash Up:On a 30 min clock0:00 – 6:00 AMRAP 6min5-10-15-20…Wall balls10-20-30-40….DU6:00-10:00 Rest10:00 – 16:00AMRAP 6min2-4-6-8… T2BBox Jumps 20/2416:00 – 20:00 Rest20:00-26:00AMRAP 6 min Ladder3-6-9-12…. Thruster...
by Kevin Ogar | May 18, 2021 | WOD
Focus: Strict Pull Ups (can add weight) 3-3-5-5-3-3 WOD – Hinshaw WOD2 Rounds1x800m, Rest 90sec, 1x1000m, Rest 45sec, 1x400mRest 60sec Workout Pacing: This is a tough lactate threshold workout. The below table will help provide guidance on a sustainable tempo...
by Kevin Ogar | May 17, 2021 | WOD
Focus: Snatch extension (empty bar) 3-3-3.Tall Snatch (empty Bar) 3-3-3.Squat Snatch (Build to wod weight)3-3-3-3-3Clean & Jerk (build to WOD weight) 3-3-3-3-3 WOD: 5 Min AMRAPSnatch 135/95lbsRest 1 Min5 Min AMRAPClean and Jerk 155/105lbs Finisher400 Meter...
by Kevin Ogar | May 16, 2021 | WOD
Be on the look out for a bit of a new look with our new logos! May or may not already have some new gear on the way…… Focus: 15 minutes to find 5RM Back Squat WOD: 20 Min EMOMOdd: 30s Echo bike or 45s RowEven: 3-5 Muscle Up + Dip Recovery:5 min easy bike...
by Kevin Ogar | May 14, 2021 | WOD
Focus: Run 4x400mRest 2 minutes between – full out effort WOD: With a partner14 Min AMRAP1 Partner Rides Airdyne or Rows (Hard)1 Partner Runs with a pretty heavy sandbag 40 yards down 40 yards backRounds plus Calories Finisher3rds20 GHD Sit ups10 cal Assault...
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