by Kevin Ogar | May 13, 2021 | WOD
Focus: Bench Press5-5-3-3-1-1-1Building to a 1 RM WOD: 20 Min AMRAP800m Run20 KB Swings 24/16kg10 Ring Push ups Skill3x3 Skin the...
by Kevin Ogar | May 12, 2021 | WOD
Focus: Dip PracticeEMOM 12Min 1: 6-8 Box Dips with feet on floorMin 2: 30s Max Top of Ring HoldMin 3: 5-7 Kb Push upsMin 4: 3-5 Ring DipsWarm Up Power Clean WOD: “Elizabeth”21-15-9 Reps For TimeCleans (135/95 lb)Ring DipsScore is the time on the clock when...
by Kevin Ogar | May 11, 2021 | WOD
Focus: 4x4Push Press – From rackbuild to 70% of 1RMSuper Set20 Russian Twists WOD: AMRAP 1210 Muscle Ups25 Push Press 95/65lbs10 V-Ups Finisher200m Farmers Carry 20/16kg100m Bear crawl50m front rack lunge...
by Kevin Ogar | May 10, 2021 | WOD
Focus: Complex EMOM 102 Squat Cleans2 Front Squats2 Push Press4 Thrusters WOD: “Jackie”For Time1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-UpsComplete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.Score is the...
by Kevin Ogar | May 9, 2021 | WOD
Focus: E3MOMx3Back Squat – Deloaduse 90% of your 1 RMexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 5 reps @ 40%Set 2: 5 reps @ 50%Set 3: 5 reps @ 60% 5 RM Test next week WOD: For Time100 DU20 Burpees30 Lunges20...
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