by Kevin Ogar | Dec 26, 2021 | WOD
Focus:Cleans5-5-5-5-5 Clean Pulls5-5-5-5-5 WOD:12min AMRAP3 Hang Power Cleans 155/105lbs6 Front Squats 155/105lbs9 Lateral Burpees Over Bar Finisher:EMOM x 8ODD- 30sec Max Effort Sled PullEVEN- 20sec Max Echo...
by Kevin Ogar | Dec 23, 2021 | WOD
We are only having the 9:30am Class today. All other classes are cancelled for Christmas Eve WOD:”DB 12 Days of Christmas”1 Devil’s Press2 Pull-Ups3 DB Front Squats 35/20lbs4 Push Ups5 DB Power Cleans 35/20lbs6 Burpees7 Air Squats8 DB Push Press 35/20lbs9 DB...
by Kevin Ogar | Dec 23, 2021 | WOD
Focus:Push Press3 x 3 w/ 3sec Hold at the top Back Squat3 x 3 w/ 3sec Hold at the bottom WOD:20min AMRAP20 Thrusters 135/95lbs20 Front Rack Lunges 135/95lbs20 Burpee Box Jump Over 20”20 Strict HSPUs20 Russian KB Swings 32/24kg20 Strict Pull-Ups Accessories:3 Sets40...
by Kevin Ogar | Dec 21, 2021 | WOD
Focus:2 Rounds for Quality8/8 Single Arm KB Swings8/8 Single Arm KB Lunges8/8 Single Arm KB OHS8/8 Single Arm KB Push Press WOD:For Time100 Wall Balls 20/14lbs100cal Row50 Lateral Burpees Over Rower50 Toes to Bar Core:3 Rounds10 Alt DB Pull Throughs1min Plank20 Plank...
by Kevin Ogar | Dec 20, 2021 | WOD
Focus:Deadlift 7-7-5-5-3-3 WOD:2 Rounds10 Box Jumps 30/24”1min Max Muscle Ups20 Box Jumps 30/24”1min Max Muscle Ups30 Box Jumps 30/24”1min Max Muscle Ups Finisher:For Time50 KB Swings10cal Echo Bike5 Burpee...
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