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Wednesday 140115

14
Jan

Wednesday 140115

Prayers for Kevin Ogar

As most of you may know CrossFit Athlete and Coach Kevin Ogar, suffered a sever injury over the weekend while competing in the OC Throwdown.  He missed a snatch and the fell on his back, which resulted in a complete severe of his spinal cord at T11-T12.  Kevin is an extremely hard working man, however he doesn’t have health insurance.  Therefore this Wednesday we will be performing a WOD in his honor and raising money to donate to the fund that is already set up.  Now you don’t have to participate or be present on Wednesday in order to contribute to this fund.  A fund has been set up at http://kevinogar.com/.  Our community is an amazing thing that most people can’t even comprehend, please go to the website and donate whatever you can.

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:

  • 4 Position Snatch Pull (Below Knee, Just Above Knee, Mid Thigh, Hip(Pockets))

5 Sets

  • TnG Snatch x 3 (Work up to weight for WOD)

Skill:

WOD:
“Ogar”

AMRAP in 14 Minutes:

  • 3 TnG Snatch AHAP
  • 1 Muscle Up
  • 12 Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:

  • 4 Position Snatch Pull (Below Knee, Just Above Knee, Mid Thigh, Hip(Pockets))

5 Sets

  • TnG Snatch x 3 (Work up to weight for WOD)

Skill:

WOD:
“Ogar”

AMRAP in 14 Minutes:

  • 3 TnG Snatch AHAP
  • 1 Muscle Up
  • 12 Wall Ball
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 3 Sets NFT:

  • Banded Good Mornings x 8-10 @ 30X1
  • Rest 45 seconds
  • Supine Ring Row x 8-10 @ 2111
  • Rest 45 seconds
  • Weighted GHD Hip Extensions x 8-10 @ 2012
  • Rest 45 seconds

Skill:

WOD:
“Ogar”

AMRAP in 14 Minutes:

  • 3 TnG Snatch AHAP
  • 1 Muscle Up
  • 12 Wall Ball
Additional:
  • 10 Minutes Mobility

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