by Kevin Ogar | Sep 13, 2021 | WOD
Focus:6min EMOM Alt-3 Hang Power Snatch *build heavier than WOD-3 Jumping Bar Muscle Up transitions WOD:30min AMRAP w/ PartnerPartner 1: 400m Ski ErgPartner 2: Rounds of 5 Hang Power Snatch 95/65lbs3 T2B1 Bar Muscle Up Finisher:20cal Row ALL OUTx...
by Kevin Ogar | Sep 10, 2021 | WOD
WOD:9/11 Tribute WODFor Time2001m Run11 Box Jumps 30/24″11 Thrusters 125/85lbs11 Chest 2 Bar Pullups11 Power Cleans 175/115lbs11 HSPUs11 KB Swings 32/24kg11 Toes 2 Bar11 Deadlifts 170/115lbs11 Push Jerks 110/75lbs2001m...
by Kevin Ogar | Sep 8, 2021 | WOD
Focus:Pull-Up Progression Week 1Phase 1- 0 Pullups3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.Phase 2- 1 Strict Pullup5min EMOM 2-5 Strict Pullups (banded if needed)Phase 3-...
by Kevin Ogar | Sep 7, 2021 | WOD
Focus:Snatch Balance5 x 1 Overhead Squats5 x 5 WOD:5 Rounds for Reps1min ME Toes 2 Bar1min: 100m Run (rest the remainder of time)1min: ME Overhead Squats 95/65lbs Recovery:800m Walk/Jog or400m Mid Weight Sled...
by Kevin Ogar | Sep 6, 2021 | WOD
Focus: Strongman EMOM x 10 Min 1: 3 Ground to Over Shoulder w/ Sandbags Min 2: 15/12cal Row WOD: For Time Each Round E2MO2M x 10 50 Double Unders 5 Sandbag to Shoulder- Heavy Finisher: 50 of Each Banded Good Morning Spanish Squats Banded Scap...
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