by Sean Osborne | Jun 6, 2018 | WOD
180606 (competition)Warm-upWarm-upcoach ledMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsMetconHang Power Snatch (3-3-3-3-3)Mobility and Recovery
by Sean Osborne | Jun 5, 2018 | WOD
180605 (practice)Warm-upWarm-upcoach ledMetconDeadlift (5-5-5-5-5)climbingMetconMetcon (Time)10! box jumps (24/20) American swings (53/35) alt pistolsMobility and Recovery
by Sean Osborne | Jun 3, 2018 | WOD
180604 (mental toughness)Warm-upWarm-upcoach ledMetconBack Squat (10-10-10)60-65% acrossMetconMetcon (Time)45 med ball cleans (20/14) 45 db s2oh L (50/35) 45 db s2oh R 45 wall balls 45 burpees over db 1 mile runMobility and Recovery
by Sean Osborne | Jun 1, 2018 | WOD
180601 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 5 t2b 10 db snatch (50/35) 15 lunges Mobility and RecoveryMetcon (Time)40 push-ups
by Sean Osborne | May 31, 2018 | WOD
180531 (practice)Warm-upWarm-upcoach ledMetconDeadlift (3-3-3-3-3-3)70% acrossMetconMetcon (Time)4RFT 4 hspu 400m run 40 Russian swings (53/35)Mobility and Recovery
by Sean Osborne | May 30, 2018 | WOD
180530 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 30 sit-ups 30 double undersMetconMetcon (Time)20 hang power cleans (115/80) 20 front squats 20 push jerks 20 back squats 2 burpees EMOM including the start of the...
by Sean Osborne | May 29, 2018 | WOD
180529 (competition)Warm-upWarm-upcoach ledMetconBack Squat (7-7-7-7-7)climbingShoulder Press (3-3-3-3-3)climbingMetconMetcon (Time)21-15-9 wall balls (20/14) box jumps (24/20)Mobility and Recovery
by Sean Osborne | May 28, 2018 | WOD
Memorial Day MurphMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...
by Sean Osborne | May 24, 2018 | WOD
180525 (practice)Warm-upWarm-upcoach ledMetconDeadlift (2-2-2-2)90% ACROSSMetconMetcon (Time)3RFT 800m run 10 box jumps (30/24) 10 hspu 10 burpee pull-upsMobility and Recovery
by Sean Osborne | May 23, 2018 | WOD
180524 (mental toughness)Warm-upWarm-upcoach ledMetconFront Squat (5-5-5-5-5)climbingMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the...
by Sean Osborne | May 22, 2018 | WOD
180523 (practice)Warm-upWarm-upcoach ledMetconBack Squat (15 minutes to find a 10RM)MetconMetcon (AMRAP – Rounds)EMOM 15 4 deadlifts (135/95) 3 hang power cleans 2 push pressMobility and Recovery
