by Sean Osborne | Feb 29, 2020 | WOD
200306Warm-upCoach LedMetconMetconhandstand holdsMetconMetcon (Time)21-15-9 deadlift (155/105) push-ups3 minute time cap, cash-out 2 burpees for every rep you have remaining after the cap.
by Sean Osborne | Feb 23, 2020 | WOD
200226Warm-upCoach LedMetcon3 Clean Complex (Weight)1 hang clean above the knee 1 hang clean below the knee 1 touch-and-go clean15 minutes to warm up and find a heavy singleMetconMetcon (Time)6 rounds 5 strict pull-ups 10 push-ups 30 double undersRest as need between...
by Sean Osborne | Feb 23, 2020 | WOD
200227Warm-upCoach LedMetconHeadstands (Max reps)Handstand hold (Max reps)MetconMetcon (Time)21-15-9 wall balls (20/14) slam balls sit-ups
by Sean Osborne | Feb 23, 2020 | WOD
200228Warm-upCoach LedMetconBack Squat (5-5-5-5-5)70% across
by Sean Osborne | Feb 23, 2020 | WOD
200224Warm-upCoach LedMetconEnderton Complex (8×1)1 front squat with 3 second pause 1 front squat with double bounce 1 front squatmake 3 increases over the 8 setsMetconMetcon (Weight)EMOM 10 1 clean + jerk (75%)Metcon (Weight)EMOM 10 2 power clean + power jerk...
by Sean Osborne | Feb 23, 2020 | WOD
200225Warm-upCoach LedMetconSnatch (8×1)climbing to a heavy, good repMetconMetcon5 rounds for quality 25 Russian swings 20 Russian twists 15 burpeesrest as needed between rounds
by Sean Osborne | Feb 16, 2020 | WOD
200217Warm-upCoach LedMetcon
by Sean Osborne | Feb 16, 2020 | WOD
200218Warm-upCoach LedMetconBack Squat (3-3-3-3)70% across, 3 seconds eccentric fast upMetconMetcon (3 Rounds for reps)one minute at each station: row for calories stone over shoulder hollow hold push-ups rest
by Sean Osborne | Feb 16, 2020 | WOD
200219Warm-upCoach LedMetconMetconring muscle up practiceMetconMetcon (Time)50 double unders 30 wall balls (20/14) 50 sit-ups 25 wall balls 50 double unders 20 wall balls 50 sit-ups 15 wall balls 50 double unders 10 wall...
by Sean Osborne | Feb 16, 2020 | WOD
200220Warm-upCoach LedMetconSquat Clean Thruster (5-3-3-2-2-1-1-1)climb to a heavy singleMetconMetcon (Time)10! slam balls pull-ups burpees
by Sean Osborne | Feb 16, 2020 | WOD
200221Warm-upCoach LedMetconParallette Shoot Through (20 reps)L-Sit (Max reps)MetconMetcon (Time)5 rounds 3 muscle ups (ring) 10 deadlifts (165/125) 15 jumping air squats
