by Sean Osborne | Jan 19, 2020 | WOD
200121Warm-upCoach LedMetconBack Squat (5-5-5-5-5)75% acrossMetconMetcon (Time)4 rounds 25 Russian swings (53/35) 15 box jumps (24/20) 15 push-ups 15 t2bChallengeMetconaccumulate 3 minutes in plank 10 back extensions (NOT HIP...
by Sean Osborne | Jan 12, 2020 | WOD
200113Warm-upCoach LedMetconFront Squat (3-3-3-3-3)climbingKnee Jumps (10-10-10)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 t2b 10 slam balls (assigned) 15 sit-ups 20 pvc thrustersMobility and Recovery
by Sean Osborne | Jan 12, 2020 | WOD
200114Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 3 clean and jerk (55%) 7 back squats 10 push-ups 40 double undersMobility and Recovery
by Sean Osborne | Jan 12, 2020 | WOD
200115Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)climbingMetconMetcon (Time)7 rounds 7 deadlift (135/95) 20 wall balls (20/15) 10 box jumps (24/20)Mobility and Recovery
by Sean Osborne | Jan 12, 2020 | WOD
200116Warm-upCoach LedMetconHeaving Snatch Balance (2-2-2-2-2)climbHang Snatch (1-1-1-1-1-1)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 6 burpees 8 stone over shoulder 10 pull-ups 12 hollow rocks Mobility and...
by Sean Osborne | Jan 12, 2020 | WOD
200117Warm-upCoach LedMetconBench Press (5-5-5-5-5)70% acrossPendlay Row (5-5-5-5-5-5)65%MetconMetcon (Time)21-15-9 Russian swings (70/53) ???Mobility and Recovery
by Sean Osborne | Jan 5, 2020 | WOD
200108Warm-upCoach LedMetcon
by Sean Osborne | Jan 5, 2020 | WOD
200109Warm-upCoach LedMetcon
by Sean Osborne | Jan 5, 2020 | WOD
200110Warm-upCoach LedMetconBack Squat (3-3-3-3)climbingBox Jumps (5×8)focus on explosive takeoff and soft landing.MetconMetcon (Time)21 deadlifts (55%) 21 V-ups 40 double unders 15 deadlifts 15 V-ups 50 double unders 9 deadlifts 9 V-ups 60 double undersMobility...
by Sean Osborne | Jan 5, 2020 | WOD
200106Warm-upCoach LedMetconDeadlift (3-3-3-3-3)75% acrossBack Rack Lunge (10-10-10-10)MetconMetcon (Time)2 rounds 16 pull-ups 32 sit-ups 64 double undersMobility and Recovery
by Sean Osborne | Jan 5, 2020 | WOD
200107Warm-upCoach LedMetconRing Support (Max reps)5xME holdFarmer’s Carry (5×100′)heavyMetconMetcon (Time)21-15-9 burpees wall balls (20/14) ***rest 4 minutes*** 21-15-9 Russian swing (70/53) box jumps (24/14) Mobility and...
