by Kevin Ogar | Jul 15, 2021 | WOD
Focus: 5 sets of:2 deadlifts1 hang squat clean 2 front squats 1 thruster superset with 3-5 strict pull ups WOD: Broken FRAN 21-15-9 Thruster Pull Ups *rest 1 min between rounds, if you are a sub 3 min fran could increase weight to 135/95and/or C2B pull...
by Kevin Ogar | Jul 14, 2021 | WOD
Focus: Snatch Balance 3-3-3Hang snatch 3-3-3EMOM 3 mins 2 high hang snatch EMOM 3 mins2 hang snatch EMOM 3 mins 2 one inch below knee snatch WOD: 5 RFT 20/15 cal Bike3 Squat Snatch @ 85%+ Accessory4x12Bicep CurlsSkull...
by Kevin Ogar | Jul 13, 2021 | WOD
Focus:3 set for Quality (MUPS)beat swing on rings x 3kip pull to hip x 3 reps kip pause in catch no dip out x 1-3 reps kip muscle up (straight legs) x1-3reps 3 sets for Quality (no MUPS)kip swing x 3 reps kip straight arm pulldown x 3 reps kip...
by Kevin Ogar | Jul 12, 2021 | WOD
Focus: 8 min EMOM 8 DB lunges (hi/low) @ 50/35high-racked at shoulder or OH low- racked at farmer or shoulder WOD: 15 min AMRAP 60 Double Unders 50 Toes to Bar 40 Weighted Step Overs 50/35lbs- 20″30 DB Clean and Jerks 50/35lbs20 Burpee Over DB FinisherFor...
by Kevin Ogar | Jul 11, 2021 | WOD
Focus: Push Press – no rackuse 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) athletes without a % to work off can build to a challenging 5...
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