by Sean Osborne | Aug 3, 2021 | WOD
Heavy Day – Push JerkWorkoutPush Jerk (5-5-5-3-3-3-2-2 Push Jerk)- Perform 50 double unders and 10 box step-ups (24/20") after each set of push jerks. Rest as needed between sets. – LEVEL 2 – 8 Sets For Load: 5-5-5-3-3-3-2-2 Push Jerk –...
by Sean Osborne | Aug 2, 2021 | WOD
PurpleWorkoutPurple (Calories)- RX – 5 Rounds For Calories AMRAP 2: 3 Rope Climbs (15/10-ft.) Max Calorie Row – Rest 3:00 between rounds – LEVEL 2 – 5 Rounds For Calories AMRAP 2: 1:00 Rope Climbs (15/10-ft.) Max Calorie Row – Rest 3:00...
by Sean Osborne | Aug 1, 2021 | WOD
TealAccessoryMetconPre-Workout: DB squat clean practiceWorkoutTeal (AMRAP – Rounds and Reps)- RX – AMRAP 15: 30-ft. Burpee Broad Jumps 20 DB Front Rack Lunges (35/25#) 10 Toes-to-Bar – LEVEL 2 – AMRAP 15: 30-ft. Burpee Broad Jumps 20 DB Front...
by Sean Osborne | Jul 31, 2021 | WOD
RandyAccessoryMetcon (Weight)Pre-Workout: Build to a heavy hang power snatch + power snatchWorkoutRandy (Time)For Time: 75 Power Snatches, 75# / 55# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of...
by Sean Osborne | Jul 30, 2021 | WOD
CindyWorkoutCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats- LEVEL 2 – Same as Rx – LEVEL 1 – AMRAP 20: 5 Ring Rows 10 Assisted Push-ups 10 Air SquatsAccessoryMetconRest, stretch, and...
by Sean Osborne | Jul 29, 2021 | WOD
PlumAccessoryMetcon (Weight)Pre-workout: For Load: 2 Hang Split CleansWorkoutPlum (AMRAP – Reps)- RX – On a 12:00 Clock: 4:00 Max Power Cleans (135/95#) 4:00 Max Calorie Row 4:00 Max Double Unders – LEVEL 2 – On a 12:00 Clock: 4:00 Max Power...
by Sean Osborne | Jul 28, 2021 | WOD
Heavy Day – Back SquatAccessoryMetcon (AMRAP – Reps)Pre-Workout: 3 Sets For Reps: 1:00 Single-Leg Squats – Rest 1:30WorkoutBack Squat (5 Sets For Load: 7 Back Squats)- LEVEL 2 – Same as Rx – LEVEL 1 – Same as...
by Sean Osborne | Jul 27, 2021 | WOD
FigWorkoutFig (Time)- RX – For Time: 400m Run 50 Sit-ups 25 Bar Muscle-ups 50 Sit-ups 15 Bar Muscle-ups – LEVEL 2 – For Time: 400m Run 50 Sit-ups 15 Bar Muscle-ups 50 Sit-ups 15 Chest-to-Bar Pull-ups – LEVEL 1 – For Time: 300m Run 25...
by Sean Osborne | Jul 26, 2021 | WOD
WatermelonAccessoryMetcon (Weight)Pre-workout: For Load: Tempo Strict Press 5 Sets x 3 RepsWorkoutWatermelon (Time)- RX – 5 Rounds For Time: 15 Deadlifts (225/155#) 15 Ring Dips – LEVEL 2 – 5 Rounds For Time: 15 Deadlifts (155/105#) 10 Ring Dips...
by Sean Osborne | Jul 25, 2021 | WOD
Ringer 1 & Ringer 2AccessoryMetcon (Weight)Pre-Workout: On an 8:00 Clock: 2 Muscle Snatch + 3 Power Snatch + 1 Overhead SquatWorkoutRinger 1 & Ringer 2 (Time)- RX – For Time: 30-20-10 Calorie Bike Toes-to-Rings – Rest 1:00 15-10-5 Burpee-to-Target...
by Sean Osborne | Jul 24, 2021 | WOD
LitchiWorkoutLitchi (Time)- RX – 4 Rounds For Time: Run 1200m – Rest 2:00 – LEVEL 2 – 4 Rounds For Time: Run 800m – Rest 2:00 – LEVEL 1 – 4 Rounds For Time: Run 400 – Rest 2:00AccessoryMetconRest, stretch, and...
