by Sean Osborne | Aug 18, 2018 | WOD
180822 (practice)Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)climbingMetconMetcon (Time)27-21-15-9-3 thrusters (45/33) back rack lunges * lunges are stepping back in placeMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180823 (practice)Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 30 15 kettlebell swings (53/35) 75′ bear crawlMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180824 (competition)Warm-upCoach LedMetcon400m Run (Time)Max Effort 400m Run5 x 400m run rest 2 minutes between runs. Scale to 200m if your 400m is above 2:30. Score your highest time.MetconMetcon (Time)3 rounds 3 back squats (75%) 15 wall balls (20/14)Mobility and...
by Sean Osborne | Aug 14, 2018 | WOD
180815 (practice)Warm-upCoach LedMetconBack Squat (5-5-5-5-X)65%MetconMetcon (Time)21-15-9 back squats (95/65) t2bno racksMobility and Recovery
by Sean Osborne | Aug 14, 2018 | WOD
180816 (mental toughness)Warm-upCoach LedMetconMetcon (Weight)E2MOM 8 3 squat cleans 3 push jerksincrease weight each setMetconMetcon (3 Rounds for reps)AMRAP 5 3 hspu 6 alt pistols 9 deadlifts (165/115) rest 1 minute between roundsMobility and...
by Sean Osborne | Aug 14, 2018 | WOD
180817 (practice)Warm-upCoach LedMetconMetcon (Time)1 mile run 10 ring muscle ups 20 hang snatches (115/80) 30 lateral bar burpees 1 mile runMobility and Recovery
by Sean Osborne | Aug 14, 2018 | WOD
180814 (practice)Warm-upCoach LedMetconPush Press (2-2-2-2-X)85% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 30 Russian swings (53/35) 30 sit-ups 30 box jumpsMobility and Recovery
by Sean Osborne | Aug 13, 2018 | WOD
180813 (competition)Warm-upCoach LedMetconBack Rack Lunge (5-5-5-5-5)35-40% of back squat, acrossMetconMetcon (Time)5 rounds 12 ohs (95/65) 24 double unders 12 pull-upsMobility and Recovery
by Sean Osborne | Aug 12, 2018 | WOD
AnniversaryMetcon (Time)1 mile/2k
by Sean Osborne | Aug 10, 2018 | WOD
180810 (competition)Warm-upCoach LedMetconBack Squat (7-7-7-7-7)climbingMetconMetcon (Time)27-21-15-9-3 deadlift (155/110) box jumps (24/20)Mobility and Recovery
by Sean Osborne | Aug 9, 2018 | WOD
180809 (practice)Warm-upCoach LedMetconMetcon (Weight)EMOM25 power snatch (135/95)Complete all rounds at the Rx weight or higher. Score the heaviest weight you do for any of your sets. Mobility and Recovery
