by Sean Osborne | Jun 20, 2018 | WOD
180621 (practice)Warm-upWarm-upcoach ledMetconBench Press (10-10-10-10)65-70% acrossMetconMetcon (Time)7RFT 10 kb s2oh R (53/35) 10 kb s2oh L 15 Russian swings 10 t2bMobility and Recovery
by Sean Osborne | Jun 19, 2018 | WOD
180620 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 3 deadlifts (275/185) 10 burpee pull-ups 30 double undersMetconParallette L-Sit (Time)max L-sit, 45# plate under the heelsMobility and Recovery
by Sean Osborne | Jun 18, 2018 | WOD
180619 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)5RNFT ME shoulder press @80% 10 box jumps (30/24)rest as needed between roundsMetconMetcon (Time)21 thrusters (75/55) 21 hr push-ups 400m run 15 thrusters 15 hr push-ups 400m run 9 thrusters 9 hr...
by Sean Osborne | Jun 18, 2018 | WOD
180618 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5-5-5-5-5)70% acrossMetconMetcon (AMRAP – Rounds) E2MOM 20 5 squat clean and jerks rounds 1-5 (135/95) rounds 6-10 (165/115)Mobility and Recovery
by Sean Osborne | Jun 15, 2018 | WOD
180615 (competition)Warm-upWarm-upcoach ledMetconShoulder Press (2-2-2-2-2)climbingMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories)...
by Sean Osborne | Jun 14, 2018 | WOD
180614 (practice)Warm-upWarm-upcoach ledMetconBack Squat (8-6-4-2-1-1-1)MetconMetcon (AMRAP – Rounds)EMOM 20 odd: 20 Russian swings (70/53) even: 5 hspu, 10 air squatsMobility and Recovery
by Sean Osborne | Jun 12, 2018 | WOD
180613 (practice)Warm-upWarm-upcoach ledMetconDeadlift (3-3-3-3-3)85% ACROSSMetconMetcon (Time)10 overhead squats (95/65) 20 double unders 400m run 15 overhead squats 30 double unders 400m run 20 overhead squats 40 double unders 400m runMobility and...
by Sean Osborne | Jun 12, 2018 | WOD
180612 (competition)Warm-upWarm-upcoach ledMetconPush Press (8-6-4-2-1-1-1)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 15 wall balls (20/14) 50′ bear crawlMobility and Recovery
by Sean Osborne | Jun 11, 2018 | WOD
180611 (practice)Warm-upWarm-upcoach ledMetconBack Squat (7-7-7-7-7)climbing
by Sean Osborne | Jun 8, 2018 | WOD
180608 (practice)Warm-upWarm-upcoach ledMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)800m run 50 air squats 50 sit-ups 50 alt db hang clean and press (50/35) 50 lunges 800m runMobility and Recovery
by Sean Osborne | Jun 7, 2018 | WOD
180607 (practice)Warm-upWarm-upcoach ledMetconPush Press (5-5-5-5-5)ClimbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 50 double unders 2 deadlifts (275/185) 6 t2b 10 push-upsMobility and Recovery
