by Sean Osborne | Dec 1, 2019 | WOD
191205Warm-upCoach LedMetconBear Complex (10 minutes to find a 1RM)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)5 rounds 20 wall balls (20/14) 30 double unders 40 sit-upsMobility and...
by Sean Osborne | Dec 1, 2019 | WOD
191206Warm-upCoach LedMetconBack Squat (5-5-5-5-5)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 t2b 10 medball cleans 15 burpeesMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191125Warm-upCoach LedMetconBack Squat (2-2-2-2)80% across, 3 second pauseMetconDeadlift (E2MOM 20: 2 reps @ 80%)Mobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191126Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingBench Press (2-2-2-2)85% across, 3 second pauseMetconMetcon (Time)EMOM 10 odd: 15 ring rows even: 100′ walking lungescore the time on the clock when you finishMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191127Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)21-15-9 Russian swings (70/53) burpees **cash out: 50 wall balls (20/14)Mobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191128Warm-upCoach LedMetconMetconE3MOM 15 10 windshield wipers 8 back extensions/good mornings 6 goblet squatsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 60 double unders 30 push-ups 15 t2bMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191129Warm-upCoach LedMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMetconBack Squat (EMOM 10: 5 reps @55%)Mobility and Recovery
by Sean Osborne | Nov 17, 2019 | WOD
191122Warm-upCoach LedMetconBack Squat (1-1-1-1-1)ClimbingMetconMetcon (Time)10! pull-ups push press (135/95) deadlift cash out 100 double undersMobility and Recovery
by Sean Osborne | Nov 17, 2019 | WOD
191118Warm-upCoach LedMetconDeadlift (3-3-3-3)80% across pause at kneeBack Rack Step-Up (10-10-10-10)MetconMetcon (Time)8 rounds 5 box jumps (30/24) 5 push press R (50/35) 5 push press LMobility and Recovery
by Sean Osborne | Nov 17, 2019 | WOD
191119Warm-upCoach LedMetcon
by Sean Osborne | Nov 17, 2019 | WOD
191120Warm-upCoach LedMetcon
