by Kevin Ogar | Dec 19, 2021 | WOD
Focus:10min EMOMOdd- 5-7 Front SquatsEven- 3-5 Strict Press WOD:2 Rounds20 Front Squats 155/105lbs30 C2B Pull-ups40 Burpees50 Double Unders Recovery:2min Frog4min Pigeon (2min Left, 2min Right)2min Puppy2min Twisted Cross (1min Left, 1min...
by Kevin Ogar | Dec 17, 2021 | WOD
Focus:Clean Complex5 x1 Clean Pull 2 Power Cleans3 Hang Power Cleans1 Squat Clean4 Front Squats WOD:For Time50 Power Cleans 225/155lbsRest 10minsFor Time100m Handstand Walk Balance:10min SLIPS PracticeScales: Front & BackL-SitsInversion (handstands,...
by Kevin Ogar | Dec 16, 2021 | WOD
Focus: 3 sets for Quality 10 Alt Cossack Squats 10/10 High Side Box Step Ups 10 Candlestick Roll Ups 1/1 Pistol Negative w/ 3sec Pause in Bottom WOD: 21-18-15-12-9 Wall Balls 20/14lbs HSPUs Pistols Finisher: 1000m Row, 800m Ski, or 2000m Bike...
by Kevin Ogar | Dec 15, 2021 | WOD
Focus:Hang Snatch60% x 370% x 375% x 3 80% x 385% x 2 reps x 2 sets WOD:5min AMRAP5 Hang Snatch 95/65lbs10 Box Jumps 24/20″15 Abmat Situps (Scale up to GHD Situps IF you’ve been doing them Consistently)Rest 3mins5min AMRAP5 Hang Snatch 95/65lbs10 Box Jumps...
by Kevin Ogar | Dec 14, 2021 | WOD
Focus: Seated DB Press 10-10-10-10 DB Floor Press 10-10-10-10 DB Bent Row 10-10-10-10 WOD: For Time 150 Double Unders 50 Toes 2 Bar 120 Double Unders 40 Toes 2 Bar 90 Double Unders 30 Toes 2 Bar 60 Double Unders 20 Toes 2 Bar Strength: 400m Sled Drag...
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