by Sean Osborne | Feb 14, 2020 | WOD
200214Warm-upCoach LedMetconSquat Clean (see the whiteboard)MetconBack Squat (5-5-5-5-5)2@ 55%, 2@ 65%, 1@ 75%
by Sean Osborne | Feb 8, 2020 | WOD
200210Warm-upCoach LedGymnasticsCandlestick Roll (Max reps)static, rolling, scaleMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 40 flutter kicks 30 Russian swings (53/35) 20 sit-ups 10 D-Ball deadlifts (assigned)
by Sean Osborne | Feb 8, 2020 | WOD
200211Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 15 slams balls (assigned) 30 double-unders 20 second hollow body 20 second plank
by Sean Osborne | Feb 8, 2020 | WOD
200212Warm-upCoach LedCossack Squat (Max reps)MetconMetcon (5 Rounds for reps)on a 3 minute clock: AMRAP 5 pull-ups 10 push-ups 15 air squatsrest 60 seconds between rounds
by Sean Osborne | Feb 8, 2020 | WOD
200213Warm-upCoach LedMetconBack Squat (5-5-5-5)climbingMetconMetcon5 RNFT 25′ broad jump 10 hip extensions 10′ hs walk or 6 shoulder taps
by Sean Osborne | Feb 1, 2020 | WOD
200204Warm-upCoach LedMetconPush Press (5-5-5-5-5)climbingMetconMetcon (Time)6 rounds 6 G2OH (95/65) 6 box jumps (24/20) 18 sit-ups Rx Plus: (135/95), double unders instead of sit-upsChallenge
by Sean Osborne | Feb 1, 2020 | WOD
200205Warm-upCoach LedMetconBack Squat (3-3-3-X)3-3-3 at 80%, ME @70%MetconMetcon (Time)10! overhead squats (75/55) t2b
by Sean Osborne | Feb 1, 2020 | WOD
200206Warm-upCoach LedMetconShoulder Press (3-3-3-3)climbingMetconMetcon (Time)7 rounds 6 stone over shoulder 6 burpees 6 pull-ups 12 wall balls (20/14)Challenge
by Sean Osborne | Feb 1, 2020 | WOD
200207Warm-upCoach LedCossack Squat (Max reps)MetconFront Squat (2-2-2)85% acrossBack Rack Lunge (8-8-8-8)25% of back squatMetconMetcon (Time)EMOM 10 50′ bear crawl 12 Russian twists (assigned) Challenge
by Sean Osborne | Feb 1, 2020 | WOD
200203Warm-upCoach LedMetconDeadlift (5-5-5-5-5)climbing to a heavy 5MetconMetcon (Time)21-15-9 Russian swings (70/53) jumping air squats hand release push-upsChallenge
by Sean Osborne | Feb 1, 2020 | WOD
Team WorkoutMetconMetcon (Time)In teams of 2: 5 rounds 20 burpee box jump over (24/20) 20 hang power cleans (115/75) 30 leg leversChallengeGHD Situps (5×8)
