by Kevin Ogar | Feb 22, 2022 | WOD
Focus:Box Squats5-5-5-5 WOD:5 Rounds on Cardio Machine of Choice15sec Sprint45sec Moderate30sec Easy30sec Sprint30sec Moderate30sec Easy45sec Sprint15sec Moderate30sec Easy Skill/Balance:10mins working on Front Scales and Back...
by Kevin Ogar | Feb 21, 2022 | WOD
Focus: Deadlift 2-4 Warm-Up Sets then Set 1: 95% x 1 Set 2: 97% x 1 Set 3: 100% x 1+ Shoulder 2 Overhead 3 x 5 reps building for the Workout WOD: Open WOD 13.2 10min AMRAP 5 S2OH 115/75lbs 10 Deadlift 115/75lbs 15 Box Jumps 24/20″ Finisher:...
by Kevin Ogar | Feb 15, 2022 | WOD
Focus:Shoulder Press2-4 Warm-up SetsthenSet 1: 95% x 1Set 2: 97% x 1Set 3: 100% x 1+ WOD:60-40-20Cals on BikeBench Press 95/65lbs Recovery:10min Body...
by Kevin Ogar | Feb 14, 2022 | WOD
Focus: 3 x 10 Strokes Arms Only 10 Strokes Arms & Hips 10 Strokes Quarter Slides 10 Strokes Full Slide 30sec Double Under Practice WOD: “Ghost” 1min Rowing for Cals 1min Burpee 1min DUs 1min Rest Finisher: Tabata KB...
by Kevin Ogar | Feb 13, 2022 | WOD
Focus:10min EMOMOdd- 3 Kneeling MUs w/ Pause Rings at ChestEven- 30-45s Plank WOD:5 x 5min AMRAP3 Muscle Ups8 Box Jumps 30/24″13 Deadlift 155/105lbsRest 1min*Start where you left off in the last AMRAP Accessory:2 x 20 Banded Lat Pull Downs2 x 20 Spanish...
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