by Sean Osborne | Jun 3, 2021 | WOD
IngridAccessoryPower Snatch (Build up to a heavy 2-rep power snatch)Before the workout, build up to a heavy 2-rep power snatch.WorkoutIngrid (Time)10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the Bar – LEVEL 2 – 10 Rounds For Time: 3 Power...
by Sean Osborne | Jun 2, 2021 | WOD
Heavy Day – Push Press – 06.04.2021WorkoutPush Press (7 Sets For Load: 5 Push Press)- Rest 2:30 between sets – LEVEL 2 – Same as RX – LEVEL 1 Same as RXAccessoryMetconOn a 7:00 Clock: 12 Archer Ring Push-ups 24 Shoulder Taps in Pike...
by Sean Osborne | Jun 1, 2021 | WOD
AquaAccessoryPower Clean (Build to a heavy 2-rep power clean)Before the workout, build up to a heavy 2-rep power clean.WorkoutAqua (Time)- RX – For Time: 400m Run 21 Cleans (135/95#) 400m Run 15 Cleans 400m Run 9 Cleans 400m Run – Use a squat or power...
by Sean Osborne | May 31, 2021 | WOD
AmaranthWorkoutAmaranth (Time)- RX – 2 Rounds For Time: 300/225m Row 100m Double KB Farmer Carry (35/26#) 300/225m Row 100m Double KB Front Rack Carry 300/225m Row 100m KB Front Rack Carry + KB Waiter Walk – Rest 1:00 – LEVEL 2 – 2 Rounds For...
by Sean Osborne | May 30, 2021 | WOD
EMOM – Strength – 06.01.2021WorkoutEMOM – Strength – 06.01.2021 (Weight)- RX – EMOM 21: Minute 1 | 5 Unbroken Sumo Deadlifts Minute 2 | 15 GHD Sit-ups Minute 3 | 45 Double Unders – Increase sumo deadlift weight as needed. –...
by Sean Osborne | May 29, 2021 | WOD
MurphWorkoutMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. –...
by Sean Osborne | May 28, 2021 | WOD
Tribubble BongoWorkoutTribubble Bongo (AMRAP – Rounds and Reps)- RX – AMRAP 12: 3 Box Jump Overs (24/20") 3 Sit-ups 3 Calorie Bike 6 Box Jump Overs 6 Sit-ups 6 Calorie Bike – Continue pattern of adding 3 reps to each movement until time expires....
by Sean Osborne | May 27, 2021 | WOD
ThrawnAccessoryPower Snatch (Build up to a heavy power snatch)WorkoutThrawn (Time)- RX – 3 Rounds For Time: 10 Alternating DB Snatches (50/35#) 5 Ring Muscle-ups 10 Alternating DB Snatches 3 Ring Muscle-ups – LEVEL 2 – 3 Rounds For Time: 10...
by Sean Osborne | May 26, 2021 | WOD
RaddusExplanation NoteMetconToday’s workout will be performed on a 19:00 clock and consists of two parts. Part 1 is 30 squat cleans for time with a 10:00 time cap. Compare this score to 04.15.21. Between Part 1 and Part 2, rest 2:00. Then for Part 2, perform as...
by Sean Osborne | May 25, 2021 | WOD
GrievousWorkoutGrievous (Time)- RX – For Time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Ring Dips Sit-ups – LEVEL 2 – For Time: 40-30-20-10-5 Double Unders 20-15-10-5-5 Ring Dips Sit-ups – LEVEL 1 – For Time: 50-40-30-20-10 Single...
