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 10, 2019 | WOD
191112Warm-upCoach LedMetconBench Press (3-3-3-3)80% across, 2 second pauseMetconMetcon (Time)5 rounds 8 pull-ups 8 thrusters (95/65) 30 double undersMobility and Recovery
by Sean Osborne | Nov 10, 2019 | WOD
191113Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 25 1 deadlift (90%) 15 burpees 15 t2b 15 sit-ups 15 tuck jumpsMobility and Recovery
by Sean Osborne | Nov 10, 2019 | WOD
191114Warm-upCoach LedMetconMetcon (3 Rounds for reps)row for calories rope climbs push press (75/55) Russian swings (53/35) 1 minute restrest 1 minute between roundsMobility and Recovery
by Sean Osborne | Nov 10, 2019 | WOD
191115Warm-upCoach LedMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesMobility and Recovery
by Sean Osborne | Nov 10, 2019 | WOD
191111Warm-upCoach LedMetconBack Squat (2-2-2-2-2)80% across, 3 second pauseMetconMetcon (Time)E2MOM 20 10 alt step ups (24/20 & 50/35) 5 knee jumps 10 push-ups 5 box jumpsscore the time on the clock when you finish your last roundMobility and...
by Sean Osborne | Nov 3, 2019 | WOD
191104Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 5 deadlifts (55%) 8 hspu 30 double undersMobility and Recovery
by Sean Osborne | Nov 3, 2019 | WOD
191105Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 front squats (55%) 10 pull-ups 15 push-upsMetcon (Time)12-8-6 back rack lunges (45/33) burpeesMobility and Recovery
by Sean Osborne | Nov 3, 2019 | WOD
191106Warm-upCoach LedMetconMetcon (Time)30 wall balls 100′ bear crawl 30 wall balls 100′ crab walk 30 wall balls 100′ broad jump 30 sit-ups 15 t2b 30 sit-ups 15 t2b 30 sit-upsMobility and...
by Sean Osborne | Nov 3, 2019 | WOD
191107Warm-upCoach LedMetconBack Squat (2-2-2-2-2)climbingMetconMetcon (Weight)E2MOM 16 power clean push press front squat push pressclimb each setMobility and Recovery
by Sean Osborne | Nov 3, 2019 | WOD
191108Warm-upCoach LedMetcon
