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...
by Sean Osborne | Jul 12, 2021 | WOD
PersimmonWorkoutPersimmon (Time)- RX – For Time: 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 Double Unders – LEVEL 2 – For Time: 400m Run 20 Pull-ups...
by Sean Osborne | Jul 11, 2021 | WOD
Heavy Day – Squat Clean & JerksAccessoryMetconPre-Workout: Wall Walk PracticeWorkoutSquat Clean and Jerk (8 Sets For Load: 2 Squat Clean & Jerks)- LEVEL 2 – Same as Rx – LEVEL 1 – Same as RxStretchingMetconAccumulate: 30 Bird Dogs...
by Sean Osborne | Jul 10, 2021 | WOD
MangosteenAccessoryMetconPre-Workout: EMOM 7: 1-3 Legless Rope ClimbsWorkoutMangosteen (Time)- RX – 5 Rounds For Time: 500/400m Row :30 L-Sit Hold – LEVEL 2 – 5 Rounds For Time: 400/300m Row :15 L-Sit Hold – LEVEL 1 – 5 Rounds For Time:...
by Sean Osborne | Jul 9, 2021 | WOD
PapayaAccessoryMetconPre-Workout: EMOM 10: 1 Hang Squat Snatch + 2 Overhead SquatsWorkoutDouble DB DT (Time)- RX – 10 Rounds For Time: 12 DB Deadlifts (50/35#) 9 DB Hang Power Cleans 6 DB Push Jerks – LEVEL 2 – 10 Rounds For Time: 12 DB Deadlifts...
by Sean Osborne | Jul 8, 2021 | WOD
Double DB DTWorkoutDouble DB DT (Time)- RX – 10 Rounds For Time: 12 DB Deadlifts (50/35#) 9 DB Hang Power Cleans 6 DB Push Jerks – LEVEL 2 – 10 Rounds For Time: 12 DB Deadlifts (35/25#) 9 DB Hang Power Cleans 6 DB Push Jerks – LEVEL 1 – 5...
by Sean Osborne | Jul 7, 2021 | WOD
GuavaAccessoryMetconPre-Workout: EMOM 7: 7 Squat Therapy SquatsWorkoutGuava (Time)- RX – For Time: 20 Back Squats (155/105#) 200m Run 15 Back Squats 400m Run 10 Back Squats 800m Run – LEVEL 2 – For Time: 20 Back Squats (115/75#) 200m Run 15 Back...
by Sean Osborne | Jul 6, 2021 | WOD
CranberryAccessoryMetconPre-Workout: Hollow Rock PracticeWorkoutCranberry (Time)- RX – For Time: 15-12-9-6-9-12-15 KB Swings (70/53#) KB Facing Burpees Knees-to-Elbows – LEVEL 2 – For Time: 15-12-9-6-9-12-15 KB Swings (53/35#) KB Facing Burpees...
by Sean Osborne | Jul 5, 2021 | WOD
Heavy Day – Push PressAccessoryMetconPre-Workout: Archer Push-up practiceWorkoutPush Press (7 Sets For Load: 3 Push Press)- LEVEL 2 – Same as RX – LEVEL 1 – Same as RXStretchingMetcon2 Sets: 1:00 Doorway Stretch / Side 1:00 Tricep Lacrosse Ball...
by Sean Osborne | Jul 4, 2021 | WOD
ClementineAccessoryHang Power Clean (Build up to a 3-rep hang power clean)WorkoutClementine (Time)- RX – AMRAP 12: 60 Double Unders 40/30 Calorie Row 20 Deadlifts (185/125#) – LEVEL 2 – AMRAP 12: 60 Double Unders 30/21 Calorie Row 20 Deadlifts...
