by Sean Osborne | Sep 1, 2019 | WOD
190905Warm-upCoach LedMetconPush Press (1-1-1-1)90% acrossMetconMetcon (Time)alt 10! hang snatch (95/65, up) back squat (down)Mobility and Recovery
by Sean Osborne | Sep 1, 2019 | WOD
190906Warm-upCoach LedMetcon
by Sean Osborne | Aug 25, 2019 | WOD
190829Warm-upCoach LedMetconShankle Complex (1-1-1-1-1-1)3 hang pulls w/shrugs 1 hang squat clean 2 jerksfind a 1RM for the complexMetcon
by Sean Osborne | Aug 25, 2019 | WOD
190830Warm-upCoach LedMetconMetcon (Time)E3MOM 24 2 rope climbs 200m runrecord the time on the clock after your final runMobility and Recovery
by Sean Osborne | Aug 25, 2019 | WOD
190826Warm-upCoach LedMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMobility and Recovery
by Sean Osborne | Aug 25, 2019 | WOD
190827Warm-upCoach LedMetconMetcon (AMRAP – Reps)AMRAP 20 **buy in: one mile** 3 front squats (95/65) 3 burpee box jumps 3 t2b 3 hspu *Increase the reps by 3 each round.Mobility and Recovery
by Sean Osborne | Aug 25, 2019 | WOD
190828Warm-upCoach LedGymnasticsMetconbar muscle up workMetconStrict Pull-Ups (3xME -2)2 reps in reserveDips (3xME -2)MetconMetcon (Time)2 x 400m runRest exactly 1 minute between runs. Record the time from the faster of the two runs.Mobility and Recovery
by Sean Osborne | Aug 24, 2019 | WOD
190824Metcon (Time)6 rounds 16 hang power cleans 32 wall balls 16 box jumps 32 sit-ups
by Sean Osborne | Aug 18, 2019 | WOD
190819Warm-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 | Aug 18, 2019 | WOD
190820Warm-upCoach LedGymnasticsMetconhollow body work hollow body rocks candlestick rollMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 db push press R (50/35) 5 db push press L 5 t2b 5 box jumps (30/24)Mobility and...
by Sean Osborne | Aug 18, 2019 | WOD
190821Warm-upCoach LedGymnasticsMetconheadstand workMetconMetcon (Time)10! deadlift (225/155) sit-ups burpees 800m runMobility and Recovery
