by Kevin Ogar | May 8, 2022 | WOD
Focus:Box Squat3 – 3 – 3 – 3 – 3 WOD:5 Rounds9 Devils Press 35/20lbs15 Box Jumps21 Abmat Situps Recovery:3min Frog Stretch3min Childs Pose3min Seated...
by Kevin Ogar | May 4, 2022 | WOD
Focus:Shoulder Strength4 sets Unbroken4/4 KB Alt See Saw Rows4/4 KB Alt SA KB Hang Cleans4/4 Alt Piston PressSuper Set with30secs Double Under Practice WOD:5 Rounds5 Wall Walks50 Double Unders5/5 DB Snatch 50/35lbs5/5 DB Single Arm OH Squats 50/35lbs Accessory:20...
by Kevin Ogar | May 3, 2022 | WOD
Focus:Bike Pacing10min Bike @ 60-70% 120cal Pace*Can sub Row, Ski, or Run but we’ll be switching each week WOD:Back Squat10 – 1 – 10 – 1 – 10 – 1Start at 50-60% on the 10’sStart at 80-90% on the 1’sBuild on each set of...
by Kevin Ogar | May 2, 2022 | WOD
Focus:12min EMOMMin 1: 5-10 Standing Hollow Rib TucksMin 2: 3/3 Lateral Wall WalkMin 3: 5 Kip Swing with Object Pinched Between FeetthenKip Swing Progression WOD:For Time For Time100 Pull-UpsEMOM 5 Burpees Finisher:For Time400m RunRest 2min200m...
by Kevin Ogar | May 1, 2022 | WOD
WOD:For Time500m Ski Erg75 Sumo Deadlift High Pull 75/55lbs1 Mile Run75 Sumo Deadlift High Pull 75/55Lbs500m Row Recovery:1min Downward Dog2min Puppy1min Cobra2min Frog1min Cobra2min Cross Shin1min Downward...
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