by Sean Osborne | Jun 23, 2019 | WOD
190623ChallengeMetconpush-ups: 10×8 ring rows: 6×12
by Sean Osborne | Jun 23, 2019 | WOD
190624Warm-upCoach LedMetconMetcon (Weight)EMOM 12 odd: 2 clean and jerks (80%) even: 25 double undersMetcon (Time)5 rounds 3 deadlifts (80%) 7 t2b 10 sit-ups 17 push-upsChallengeMetconflat bench db press: 4×10 (moderate/heavy) single arm db row: 4×10...
by Sean Osborne | Jun 23, 2019 | WOD
190625Warm-upCoach LedMetconFront Squat (2-2-2-2-2)75% across with a 4 second pause in the bottom. Focus on getting into the bottom quickly with a hard stop. MetconMetcon (Time)400m run 5 push press (115/85) 5 lateral bar burpees 400m run 10 push press 10 lateral bar...
by Sean Osborne | Jun 23, 2019 | WOD
190626Warm-upCoach LedMetconMetcon (Time)E2MOM 10 2 power snatch (135/95) 15 wall balls (20/14)Score the time on the clock after the last set of wall balls.MetconMetcon (Time)4 rounds 12 db snatch (50/35) 12 weighted step ups (50/35) 20" box for...
by Sean Osborne | Jun 23, 2019 | WOD
190627Warm-upCoach LedMetconMetcon (Time)20 rounds 1 squat clean (165/115) 3 hspu 5 pull-upsChallengeMetconflat bench db fly: 4×12 moderate flat bench db press: 3xME heavy bench dips: 3xME
by Sean Osborne | Jun 23, 2019 | WOD
190628Warm-upCoach LedMetconBack Squat (2-2-2-2-2)75% across, 5 second pause in the bottomMetconStanding Broad Jump (Distance)max standing broad jumpChallengeMetcondb bicep curl: 4×12 each arm moderate shrugs: 4×10 heavy reverse curls: 3×8 empty...
by Sean Osborne | Jun 22, 2019 | WOD
190622ChallengeMetconsingle arm db row: 3×15 each arm (moderate) hammer curl: 3×12 each arm (moderate) barbell curl: 3xME (45/35)
by Sean Osborne | Jun 16, 2019 | WOD
190617Warm-upCoach LedMetconBack Squat (2-2-2-2-2)75% across, 4 second pauseMetconMetcon (Time)21-15-9 hang power snatch (95/65) lateral bar burpeesMobility and Recovery
by Sean Osborne | Jun 16, 2019 | WOD
190618Warm-upCoach LedMetconPush Press (3-3-3-3-3)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 17 3 power cleans (165/115) 6 hspu 12 t2b 24 sit-upsMobility and Recovery
by Sean Osborne | Jun 16, 2019 | WOD
190619Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 16 20 Russian swings (53/35) 20 seated twists (20/14)seated twists with a med ballMetconMetcon (Time)8 rounds 6 alt goblet lunges (53/35) 10 wall balls (20/14)9 minute capMobility and...
by Sean Osborne | Jun 16, 2019 | WOD
190620Warm-upCoach LedMetconDeadlift (3-3-3-3-3)climb to a heavy set of 3, no dropping, touch-and-goMetconMetcon (Time)5 Rounds 10 single arm oh lunge (50/35) 10 push-ups 10 pull-upsDumbbells for the lunge. 10 minute cap, rest 2 minutes after the final athlete...
