by Kevin Ogar | Jul 11, 2022 | WOD
Focus:6min EMOMMin 1: 10 KB SwingsMin 2: 10 Step UpsMin 3: 10 Push PressMin 4: 20 DU’sMin 5: 10 Squat JumpsMin 6: 10 Jumping Lunges WOD:”Dirty 30″For Time30 Box Jumps 24/20″30 Jumping Pull-Ups30 KB Swings 24/16kg30 Lunges30 Knees 2 Elbows30...
by Kevin Ogar | Jul 10, 2022 | WOD
Focus: 12 Minutes EMOM x 4 3 Shoulder Press EMOM x 4 3 Push Press (Heavier than Press) EMOM x 4 3 Split Jerk (Heavier than Push Press) WOD: 4 Rounds 5 Jerks 155/105lbs 30/25 cal Row 1min Rest Recovery: Stretch 3min Frog 3min Child’s Pose...
by Kevin Ogar | Jul 7, 2022 | WOD
Don’t forget tomorrow July 9, 2022, we have our “Action Comp Volume 1” In House Competition! It starts promptly at 9am so come have fun, cheer, compete, have fun!Focus:Movement Prep9min EMOMMin 1: 1-3 Sandbag StonesMin 2: 1-3 Power CleansMin 3: 3...
by Kevin Ogar | Jul 6, 2022 | WOD
Focus:5 Sets1 Deadlift1 Clean Pull1 Power Clean1 Full Clean1 Front Squat WOD:Death By for 20mins1 Clean (heavy)*Increase by 1 Rep each round till failure, then on the next minute beginDeath By Burpeestil the 20min Time Cap Accessory:50 Banded Hamstring Curls50 Spanish...
by Kevin Ogar | Jul 4, 2022 | WOD
Focus:6 Sets1 Snatch Grip Deadlift1 Hang Power Snatch1 Power Snatch1 Full Snatch2 Overhead Squats WOD:”Nancy”5 Rounds400m Run15 OH Squats 95/65lbs Finisher:Bandy Hammy Curls x 50Spanish Squats x...
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