by Sean Osborne | Sep 15, 2019 | WOD
190918Warm-upCoach LedWarm-upHip MOBMetconOverhead Squat (1-1-1)90% acrossMetconMetcon (Time)5 rounds 20 Russian swings (53/35) 20 kb deadlifts 20 wall balls (20/14) *2 burpees EMOM17 minute capMobility and Recovery
by Sean Osborne | Sep 15, 2019 | WOD
190919Warm-upCoach LedMetconShoulder Press (1-1-1)90% acrossMetconMetcon (Time)27-21-15-9-3 jumping pull-ups air squats push-ups sit-upsMobility and Recovery
by Sean Osborne | Sep 15, 2019 | WOD
190920Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 200m run 5 thrusters (115/75) 7 lateral bar burpees *Rx Plus 8 thrusters, 10 burpeesMobility and Recovery
by Sean Osborne | Sep 8, 2019 | WOD
190909Warm-upCoach LedMetconDeadlift (2-2-2-2-2)80% across, 3 seconds eccentricGood Mornings (3-3-3-3-3)25% of back squat, 3 seconds eccentricMetconMetcon (Time)21-15-9 American swings (53/35) box jumps (24/20)Rx plus: 30/24Mobility and Recovery
by Sean Osborne | Sep 8, 2019 | WOD
190910Warm-upCoach LedMetconShoulder Press (2-2-2)85%, 5 seconds eccentricSingle Arm Row (10-10-10)MetconMetcon (Time)2 rounds 10 clusters (135/95) 10 front squats 10 push-ups 10 c2b pull-upsRx Plus: weight is 165/115, bar muscle up instead of c2bMobility and...
by Sean Osborne | Sep 8, 2019 | WOD
190911Warm-upCoach LedMetconBack Squat (1-1-1)95% acrossMetconMetcon (Time)5 rounds 10 alt db snatch (50/35) 20 weighted step ups (24/20) 30 double unders ——— Rx Plus: kb snatch 53/35, use kb for step ups.Mobility and...
by Sean Osborne | Sep 8, 2019 | WOD
190912Warm-upCoach LedMetconBench Press (1-1-1-1)90% acrossPendlay Row (5-5-5-5-5-5)moderateMetconMetcon (3 Rounds for reps)AMRAP 3 3 t2b 6 push-ups 9 wall balls (20/14)Rx Plus: 30/20Mobility and Recovery
by Sean Osborne | Sep 8, 2019 | WOD
190913Warm-upCoach LedMetconTurkish Get Up (12 total)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 overhead squat (95/65) 10 back rack lunges 10 lateral bar burpees 400m runMobility and Recovery
by Sean Osborne | Sep 1, 2019 | WOD
190906Warm-upCoach LedMetcon
by Sean Osborne | Sep 1, 2019 | WOD
190902Warm-upCoach LedMetconBack Squat (2-2-2-2-2)80% across, 4 second pauseMetconMetcon (Time)5 rounds 10 alt db snatch (50/35) 10 weighted step ups (24/20) 10 box jumpsMobility and Recovery
by Sean Osborne | Sep 1, 2019 | WOD
190903Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)80% across, 3 second pause at the shoulderMetconMetcon (Time)**buy in 100 double unders** 21-15-9 thrusters (75/55) t2bMobility and Recovery
