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 15, 2019 | WOD
190615MetconMetcon (Time)
by Sean Osborne | Jun 9, 2019 | WOD
190610Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 12 odd: 1 rope climb, 5 wall balls even: 45 second hollow holdMetconMetcon (Time)21 back squats (115/85) 21 push-ups 300m run 15 back squats 15 push-ups 300m run 9 back squats 9 push-ups 300m runMobility...
by Sean Osborne | Jun 9, 2019 | WOD
190611Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 3 power snatch (135/95) 5 pull-ups 7 lateral bar burpeesWarm-uprest 3 minutesMetconMetcon (AMRAP – Rounds and Reps)AMRAP 5 7 overhead squats (95/65) 5 pull-ups 3 lateral bar...
by Sean Osborne | Jun 9, 2019 | WOD
190612Warm-upCoach LedMetconFront Squat (3-3-3-3-3)60% across with a 3 second pauseMetconMetcon (Time)3 rounds 25 Russian swings (53/35) 20 goblet lunges rest 2 minutes 3 rounds 10 push press R (50/35) 10 push press L 20 sit-upsMobility and...
by Sean Osborne | Jun 9, 2019 | WOD
190613Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)10! t2b hang cleans (135/95) box jumps (24/20)Mobility and Recovery
by Sean Osborne | Jun 9, 2019 | WOD
190614Warm-upCoach LedMetconDeadlift (2-2-2-2-2)tng, climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 100 double unders 25 thrusters (95/65) 25 burpeesMobility and Recovery
by Sean Osborne | Jun 4, 2019 | WOD
190607Warm-upCoach LedMetconMetcon (Time)1 mile run 10 power snatch (95/65) 20 double under 800m run 15 power snatch 30 double under 400m run 20 power snatch 40 double underMobility and Recovery
by Sean Osborne | Jun 3, 2019 | WOD
190604Warm-upCoach LedMetconBack Squat (5-5-5-5-5)climbingMetconMetcon (AMRAP – Rounds)E2MOM 20 5 push-ups 5 t2b 5 burpees 5 deadlifts (185/123)Mobility and Recovery
by Sean Osborne | Jun 3, 2019 | WOD
190605Warm-upCoach LedMetconMetcon (Time)On a 15 minute clock: 5 rounds 10 hspu 35 sit-ups In the remaining time find a max clean and jerk.score time from first workoutClean and Jerk (Weight)Mobility and Recovery
by Sean Osborne | Jun 3, 2019 | WOD
190606Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 10 alt pistols 50′ bear crawl 20 wall balls (20/14)50′ bear crawl counts as one rep.Warm-uprest 2 minutesMetconMetcon (Time)21-15-9 wall balls (20/14) walking lungesMobility and...
