by Sean Osborne | Jul 23, 2021 | WOD
TomatoesWorkoutTomatoes (AMRAP – Rounds and Reps)- RX – AMRAP 20: 25 Pull-ups 50 GHD Hip Extensions 75 Double Unders 100m KB Farmer Carry (53/35#) – Use two KBs for the farmer carry – LEVEL 2 – AMRAP 20: 15 Pull-ups 30 GHD Hip Extensions...
by Sean Osborne | Jul 22, 2021 | WOD
Last Chance Qualifier – Event 1WorkoutLast Chance Qualifier – Event 1 (Time)- RX – For Time: 42-30-18 Calorie Row Alternating DB Hang Snatches (50/35#) – LEVEL 2 – For Time: 42-30-18 Calorie Row Alternating DB Hang Snatches (35/25#)...
by Sean Osborne | Jul 21, 2021 | WOD
2016 Regionals – Event 4AccessoryMetcon (AMRAP – Reps)Pre-workout: 2 Sets for Reps: 1:30 Max Rep Wall Balls – Rest 1:30Workout2016 Regionals Event – Event 4 (Time)- RX – 4 Rounds For Time: 28 Single-Leg Squats 15 Power Cleans (115/80#)...
by Sean Osborne | Jul 20, 2021 | WOD
Heavy Day – Bench PressAccessoryMetconPre-workout: 3 Sets: 1:00 Push-ups 1:30 RestWorkoutBench Press (7 Sets For Load: 5 Bench Press)- LEVEL 2 – Same as Rx – LEVEL 1 – Same as RxStretchingMetcon2 Sets: :30 Banded Shoulder Stretch / Side :30...
by Sean Osborne | Jul 19, 2021 | WOD
Last Chance Qualifier – Event 3AccessoryMetconPre-workout: EMOM 10: 3-5 Bar Muscle-upsWorkoutLast Chance Qualifier – Event 3 (Time)- RX – For Time: 100 Burpees-to-Target (12") – LEVEL 2 – For Time: 75 Burpees-to-Target (6")...
by Sean Osborne | Jul 18, 2021 | WOD
Heavy NancyWorkoutHeavy Nancy (Time)- RX – 5 Rounds For Time: 400m Run 9 Overhead Squats (185/125#) – LEVEL 2 – 5 Rounds For Time: 400m Run 9 Overhead Squats (115/75#) – LEVEL 1 – 5 Rounds For Time: 200m Run 9 Overhead Squats...
by Sean Osborne | Jul 17, 2021 | WOD
LimeAccessoryMetconPre-Workout: Hip & Back Extension and Hollow Rock PracticeWorkoutLime (Time)- RX – 5 Rounds For Time: 10 Box Jump Overs (30/24") 15 GHD Sit-ups 25 Russian KB Swings (53/35#) – LEVEL 2 – 5 Rounds For Time: 10 Box Jump Overs...
by Sean Osborne | Jul 16, 2021 | WOD
MulberryWorkoutMulberry (Time)- RX – For Time: 125m Row 250m Row 500/400m Row 1000/850m Row 500/400m Row 250m Row 125m Row – Rest 1:00 between distances – LEVEL 2 – For Time: 125m row 250m Row 500/400m Row 800/650m Row 500/400m Row 250m Row...
by Sean Osborne | Jul 15, 2021 | WOD
NectarineAccessoryHang Power Snatch (EMOM 10: 2 Hang Power Snatches)WorkoutNectarine (AMRAP – Rounds and Reps)- RX – AMRAP 12: 4 Hang Power Snatches (115/75#) 8 DB Hang Power Cleans (50/35#) 12/10 Calorie Bike – Use two DBs for the hang power cleans...
by Sean Osborne | Jul 14, 2021 | WOD
PummeloWorkoutPummelo (AMRAP – Reps)- RX – 10 Rounds For Reps: :30 Burpees – Rest :30 :30 DB Thrusters (40/30#) – Rest :30 – LEVEL 2 – 10 Rounds For Reps: :30 Burpees – Rest :30 :30 DB Thrusters (30/20#) – Rest :30...
by Sean Osborne | Jul 13, 2021 | WOD
DianeAccessoryMetconPre-Workout: EMOM 9: :30 Single-Leg SquatsWorkoutDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups- LEVEL 2 – For Time: 21-15-9 Deadlifts (155/105#) 12-9-6 Handstand Push-ups – LEVEL 1 – For Time: 21-15-9 Deadlifts...
