by Kevin Ogar | Jun 17, 2021 | WOD
Focus: Snatch skill work, add weight to a moderate load as technique allows5 Rounds3 Snatch Pull3 Hang Power snatch3 OHS1 Snatch1-2 min rest between sets WOD: 7x2min AMRAP, 1 min rest between5 Hang Power Snatch 115/75Max Cal Row remainder of clock Finisher30 sec on...
by Kevin Ogar | Jun 16, 2021 | WOD
Focus: Core Work10 min Amrap20 KB Plank Pull Through30 Sec Hollow Hold or 20 hollow rocks20 KB Bear Crawl Stance Pull Forward & Back (alt arms)30 sec KB Russian Twists WOD: 5 Rounds1 min Max KB Swings 24/16kg1 Min Max Single Arm Alternating Devil Press 35/20lbs1...
by Kevin Ogar | Jun 15, 2021 | WOD
Focus: Odd object-Sandbag – Strongman 10 min EMOM2 object ground to thighs to belly stand3 object ground to shoulderWOD: 2 rounds800m run or 1600m bike15 Slam Balls 40/3010 HSPU Recovery:ROM WOD2 min Dragon Left1 Min puppy stretch2 min frog stretch1 min cobra1...
by Kevin Ogar | Jun 14, 2021 | WOD
Focus: Push Press – No Rack use 90% of your 1 RM example if your 1RM is 100lbs the number you use for the percentages below is 90lbs Set 1: 5 reps @ 65% Set 2: 5 reps @ 75% Set 3: 5+ reps @ 85% (max set) WOD: Sprint Workout For Time: 30 Push Press...
by Kevin Ogar | Jun 13, 2021 | WOD
Focus: Db Cycling8 min EMOM3 DB Deadlift3 DB Hang Power Cleans3 DB Front Squats WOD: Every 3 mins for 7 Rounds5 DB Hang Squat Clean 50/35lbs10 Lateral Burpee Over DB100m Run Recovery:400m light...
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