by Sean Osborne | May 24, 2021 | WOD
EMOM – StrengthWorkoutEMOM – Strength (Weight)- RX – EMOM 18: Minute 1 | 2 Push Press Minute 2 | 12 KB Gorilla Rows (35/26#) Minute 3 | 10 Weighted Hip Extensions (35/25#) – Increase push press weight across as many rounds as possible. –...
by Sean Osborne | May 23, 2021 | WOD
JackieAccessoryThruster (Build up to a heavy 2-rep thruster)WorkoutJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups- LEVEL 2 – For Time: 800m Row 50 Thrusters (45/35#) 20 Pull-ups – LEVEL 1 – For Time: 800m Row 50 Thrusters (35/15#) 30...
by Sean Osborne | May 22, 2021 | WOD
SkywalkerAccessoryMetcon (Weight)Before the workout, build up to a heavy power clean + hang power clean.WorkoutSkywalker (Time)- RX – For Time: 400m Run 21 Deadlifts (225/155#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run –...
by Sean Osborne | May 21, 2021 | WOD
Death StarWorkoutDeath Star (Time)- RX – 3 Rounds For Time: 63/44 Calorie Bike 42 KB Box Step-ups (20") (53/35#) 21 Pull-ups – Use a single KB for the step-ups. – Use Assault Bike, C2 BikeErg, or Echo Bike. – LEVEL 2 – 3 Rounds For...
by Sean Osborne | May 20, 2021 | WOD
It’s a TrapWorkoutIt’s a Trap (AMRAP – Rounds and Reps)- RX – AMRAP 17: 5 Push Jerks (155/105#) 7 Bar-Facing Burpees 9 KB Swings (70/53#) – LEVEL 2 – AMRAP 17: 5 Push Jerks (115/75#) 7 Bar-Facing Burpees 9 KB Swings (53/35#) –...
by Sean Osborne | May 19, 2021 | WOD
The Dark SideWorkoutThe Dark Side (Time)- RX – For Time: 12-9-6-3-1 Front Squat (205/145#) Bar Muscle-up – LEVEL 2 – For Time: 12-9-6-3-1 Front Squat (135/95#) – Perform 1:00 of bar muscle-ups after each set of squats. – LEVEL 1 –...
by Sean Osborne | May 18, 2021 | WOD
Jedi Mind TrickWorkoutJedi Mind Trick (AMRAP – Rounds and Reps)- RX – AMRAP 15: 400m Run 40 Weighted Russian Twists (20/14#) – LEVEL 2 – AMRAP 15: 400m Run 40 Weighted Russian Twists (14/10#) – LEVEL 1 – AMRAP 15: 300m Run 30...
by Sean Osborne | May 17, 2021 | WOD
2014 Regional Event 6Workout2014 Regional Event 6 (Time)- RX – For Time: 50 Calorie Row 50 Box Jump Overs (24/20") 50 Deadlifts (185/125#) 50 Wall Balls (20/14#) (10/9-ft) 50 Ring Dips 50 Wall Balls 50 Deadlifts 50 Box Jump Overs 50 Calorie Row – Time...
by Sean Osborne | May 16, 2021 | WOD
Tie FighterWorkoutTie Fighter (AMRAP – Rounds and Reps)- RX – AMRAP 9: 45 Double Unders 15 Toes-to-Bar – LEVEL 2 – AMRAP 9: 30 Double Unders 10 Toes-to-Bar – LEVEL 1 – AMRAP 9: 90 Single Unders 15 Kipping Knee RaiseAccessoryMetcon...
by Sean Osborne | May 15, 2021 | WOD
Heavy Day – Muscle Snatch, Power Snatch, & Overhead SquatWorkoutHeavy Day – Muscle Snatch, Power Snatch, & Overhead Squat (Time)- RX – 8 Sets For Load: 2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats – LEVEL 2 – 8 Sets For...
