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
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 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 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
190822Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 15 Russian swings (53/35) 20 double unders 25 second plank 30 flutter kicksMobility and Recovery
by Sean Osborne | Aug 18, 2019 | WOD
190823Warm-upCoach LedMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 minute capMobility and Recovery
by Sean Osborne | Aug 18, 2019 | WOD
190818Metcon (Time)7 Rounds 5 hang power cleans (135/95) 5 lateral bar burpees 5 pull-ups 5 t2b
