by Sean Osborne | Mar 16, 2019 | WOD
190319 (practice)Warm-upCoach LedMetconMetcon (Weight)E2MOM 14 25 Russian swings (53/35) 10 Russian lungesMetcon (Time)3 Rounds 10 push press R 10 push press L 15 goblet squatsMobility and Recovery
by Sean Osborne | Mar 16, 2019 | WOD
190320 (practice)Warm-upCoach LedMetconBench Press (5 @55%, 5 @65%, X @75%)max reps at 75%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 box jumps (24/20) 15 push-ups 20 med ball sit-ups (20/14)Mobility and Recovery
by Sean Osborne | Mar 16, 2019 | WOD
190321 (practice)Warm-upCoach LedMetconMetcon (Time)7 Rounds squat snatch (95/65) push press behind the neck overhead squat 12 lateral bar hops 15 wall balls (20/14)Mobility and Recovery
by Sean Osborne | Mar 11, 2019 | WOD
190314 (practice)Warm-upCoach LedMetconMetcon (Distance)5 minute row for max distanceMetcon (AMRAP – Rounds and Reps)AMRAP 5 5 deadlifts (155/110) 5 box jumps (24/20) 5 t2bMetcon (AMRAP – Reps)Annie’s New Hat 50-40-30-20-10 double unders sit-ups5...
by Sean Osborne | Mar 11, 2019 | WOD
190312 (practice)Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)21-15-9 snatch (75/53) lateral bar burpeesMobility and Recovery
by Sean Osborne | Mar 11, 2019 | WOD
190313 (competition)Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 hspu 10 thrusters (95/65) 15 straight leg sit-upsMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 push-ups 10 hang cleans (95/65) 15 air squatsMobility and...
by Sean Osborne | Mar 10, 2019 | WOD
190311Warm-upCoach LedMetconMetcon (Time)5 rounds 3x Complex (135/95) **power clean **push press **front squat **split jerk 5 pull-ups 30 double undersMetcon2 Minute Max Sit-Ups (AMRAP – Reps)Mobility and Recovery
by Sean Osborne | Mar 10, 2019 | WOD
Open 19.4
by Sean Osborne | Mar 3, 2019 | WOD
190304 (practice)Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 5 deadlifts (60%) 10 hspu 15 air squats 20 sit-upsMobility and Recovery
by Sean Osborne | Mar 3, 2019 | WOD
190305 (competition)Warm-upCoach LedMetconBack Squat (2-2-2-2-2)climbingShoulder Press (2-2-2-2-2)Mobility and Recovery
by Sean Osborne | Mar 3, 2019 | WOD
190306 (practice)Warm-upCoach LedMetconMetcon (Time)4 rounds 25 wallballs (20/14) 25 push-ups 25 Russian swings (53/35)Mobility and Recovery
