Ogar Strong

  • January 28, 2014
  • By :
McGuire
McGuire

Today we WOD for Kevin. To find out more and to donate to the cause, click here.

Warm-up
-5 arm bar stretches on each side
-Upper thoracic rolling for 5 minutes
-5 arm bar stretches each side

Skill
Muscle-up/Med-ball Muscle-up

Strength (20 miutes)
Front Squat
5-4-3-2-1
-All sets should be heavy. Warm-up with several sets then go in for the heavy set of 5.

WOD
β€œOgar”
14 minute AMRAP
3 Power Snatches(135,95)
1 Muscle-up
12 Wallballs (20,14)

Games Athletes- Complete muscle-up with your medball between your feet

14 Comments

  • Andrea

    01/30/2014 @ 11:46 pm

    wasnt able to get medball MU..
    Front squat: [email protected], [email protected], [email protected], [email protected], [email protected] sets were very heavy for me.
    WOD: 9+9rx

  • Tracy

    01/30/2014 @ 1:57 am

    Front squat: 155(5)-165(4)-185(3)-195(1)-195(0)
    Ogar: 8+2 games

  • Tom Kuchenreuther

    01/29/2014 @ 5:11 pm

    Skill: Got 2 10lb med ball muscle ups πŸ™‚
    Strength: 185, 205, 225, 245, 255x1PR*****!
    WOD: 7 rounds @ 115 and mu’s – cant power snatch 135 for reps :/

  • Bish

    01/29/2014 @ 5:06 pm

    Squat: 255×5/275×4/295×2/305×1
    WOD; 10+3 games (10lb ball for mups) watched Hyatt fly by a few times

  • Dale

    01/29/2014 @ 4:27 pm

    Got muscle up with 10# ball. FS 315×5,335×4,355×3,375×2,failed 1×400 I think I got 11+15 regionals. Left my whiteboard on other side of room when workout started.

  • Rachel 'Goose'

    01/29/2014 @ 4:20 pm

    135 (w-U),155/165 (5), 185 (4), 200 (3), 215 (2), 230 (1) (decided to stop but could have gone more)/ WoD: 9+3 (Games for 4 rnds-decided to try for more rnds & cardio & drop the MB) also was tired from doubling up on workouts today & lower back still sore from Sunday)

  • biscoe

    01/29/2014 @ 2:26 am

    fs: 275×5, 295×4, 315×3, 335×1 (failed 2nd rep, but a PR nonetheless), 345×1 (failed)
    wod: 9 rds + 6 rx

  • Joey

    01/29/2014 @ 12:41 am

    Muscle ups with med ball? Y E A H H H h h h h…..no way yet.

    FS

    285, 305, 325×3, 345×1, 355F

    WOD: Had to do some subs… :/
    14 minute AMRAP
    3x Power Snatches @ 135
    30 yard run
    1x Muscle-up
    30 yard run
    4x 135lb thruster
    10+3
    Was fun doing muscle ups in the snow. πŸ˜›

  • Pat p

    01/29/2014 @ 12:41 am

    12+3

  • Michael McGuire

    01/29/2014 @ 12:39 am

    Skill- 1 muup with a 14 pound ball
    FS-255×5 275×4 295×3 305×2…ran out of time for a 1rm

    Ogar- 9+1 rx

  • Jul

    01/28/2014 @ 11:12 pm

    Skill. 1 mup with 20#
    Front squat 135×5 145×4 155×3 165×1. Skipped the 2. Oops
    WOD 7+3 games

  • Paul

    01/28/2014 @ 7:30 pm

    Skill: 1 muscle up w/ 10 pound med ball
    Strength: 255×5, 275×4, 295×3 (failed after 2), 295X2 (failed after 1), 305×1
    wod: 8+1 rx

  • Crowley

    01/28/2014 @ 1:35 pm

    warm-up: done
    front squat: 245×5, 255×4, 265×3, 275×2(fail), 275×1
    wod: 8 rx

  • Mike Brown

    01/28/2014 @ 12:45 pm

    FS:
    255*5
    275*4
    295*3 PR (previous 1RM 285)
    tried 305*2 but got 305*1 PR
    then 295 *2

    WOD: 7 + 9 (3 snatches, 3 pull-ups and 3 dips) @135#

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