by Sean Osborne | Aug 14, 2021 | WOD
IsabelSkill WorkPower Snatch (Build up with a 3-position power snatch)WorkoutIsabel (Time)For Time: 30 Snatches, 135# / 95#- INTERMEDIATE – For Time: 30 Snatches (95/65#) – BEGINNER – For Time: 30 Snatches (45/35#)StretchingMetcon3 Sets: :30 Reach...
by Sean Osborne | Aug 13, 2021 | WOD
5k RunWorkout5k Run (Time)Max Effort 5k Run- Compare to 2/22/21 – LEVEL 2 – For Time: 3000m Run – LEVEL 1 – On a 20:00 Clock For Distance: RunAccessoryMetcon3 Sets: 10 DB Suitcase Deadlift /Side 1:00 Plank HoldStretchingMetcon3 Sets: :30 Foam...
by Sean Osborne | Aug 12, 2021 | WOD
GrayWorkoutGray (AMRAP – Rounds and Reps)- RX – AMRAP 12: 20 GHD Sit-ups 10 DB Single-Arm Overhead Walking Lunge / Arm (40/30#) – LEVEL 2 – AMRAP 12: 15 GHD Sit-ups (partial range of motion) 10 DB Single-Arm Overhead Walking Lunge / Arm...
by Sean Osborne | Aug 11, 2021 | WOD
GreenWorkoutGreen (Time)- RX – For Time: 27-21-15-9 Chest-to-Bar Pull-ups – Complete 25-ft. handstand walk after each set of pull-ups – LEVEL 2 – For Time: 21-15-9-6 Chest-to-Bar Pull-ups – Complete 3 wall walks after each set of pull-ups...
by Sean Osborne | Aug 10, 2021 | WOD
Heavy Day – Front SquatWorkoutFront Squat (5 Sets For Load: 10 Front Squats)- LEVEL 2 – 5 Sets For Load: 10 Front Squats – LEVEL 1 – 5 Sets For Load: 10 Front SquatsAccessoryMetcon5 Sets For Distance: 10 Pulls on Rower – Rest...
by Sean Osborne | Aug 9, 2021 | WOD
FuchsiaWorkoutFuchsia (Time)- RX – 5 Rounds For Time: 10 Box Jumps (24/20") 15 Sumo Deadlift High Pulls (115/75#) 20/15 Calorie Bike – LEVEL 2 – 5 Rounds For Time: 10 Box Jumps (20/14") 15 Sumo Deadlift High Pulls (75/55#) 15/11 Calorie...
by Sean Osborne | Aug 8, 2021 | WOD
BlueWorkoutBlue (AMRAP – Rounds and Reps)- RX – AMRAP 10: 50 Double Unders 100m DB Farmer Carry (35/25#) – LEVEL 2 – AMRAP 10: 30 Double Unders 100m DB Farmer Carry (25/15#) – LEVEL 1 – AMRAP 10: 50 Single Unders 100m DB Farmer...
by Sean Osborne | Aug 7, 2021 | WOD
The ChiefAccessoryPower Clean (Pre-Workout: Build up to a 3-position power clean)WorkoutThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles- LEVEL 2 – 5 Rounds For...
by Sean Osborne | Aug 6, 2021 | WOD
DunnWorkoutDunn (AMRAP – Rounds)Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. Marine Corps Lance Cpl....
by Sean Osborne | Aug 5, 2021 | WOD
Heavy Day – DeadliftWorkoutDeadlift (12 Sets For Load: 3 Deadlifts)- LEVEL 2 – 12 Sets For Load: 3 Deadlifts – LEVEL 1 – 12 Sets For Load: 3 DeadliftsAccessoryMetconOn a 10:00 Clock Accumulate: 2:00 L-Sit Hold 30 Back...
by Sean Osborne | Aug 4, 2021 | WOD
OliveAccessoryMetconPre-Workout: KB Snatch and Clean & Jerk PracticeWorkoutOlive (Time)- RX – For Time: 400m Run 50 Russian KB Swings (53/35#) 400m Run 50 Sit-ups 400m Run 50 Sit-ups 400m Run 50 Russian KB Swings – LEVEL 2 – For Time: 400m Run 50...
