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
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 11, 2019 | WOD
190812Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 front squat (55%) 10 t2b 15 sit-upsrest 3 minutes afterMetconMetcon (Time)3 rounds 3 front squats (65%) 5 t2b 7 push-upsMobility and Recovery
by Sean Osborne | Aug 11, 2019 | WOD
190813Warm-upCoach LedMetconMetcon (Weight)E3MOM 15 3 thrusters (choose) 6 burpees 9 hspu 12 pull-ups 15 seconds hollow bodyTo score the workout Rx you must complete all rounds, use the same weight for all rounds, and finish each round under the 3 minute window. The...
by Sean Osborne | Aug 11, 2019 | WOD
190814Warm-upCoach LedMetconBench Press (1-1-1-1)90% acrossPendlay Row (5-5-5-5)MetconMetcon (Time)10! deadlift (165/125) V-up jumping pull-ups (6")Mobility and Recovery
by Sean Osborne | Aug 11, 2019 | WOD
190815Warm-upCoach LedMetconBack Squat (1-1-1-1)90% acrossGood Mornings (6-6-6-6)20-25% of back squatMetconMetcon (1 Rounds for reps)Tabata plank double undersMobility and Recovery
by Sean Osborne | Aug 11, 2019 | WOD
190816Warm-upCoach LedMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#35 minute capMobility and Recovery
by Sean Osborne | Aug 10, 2019 | WOD
190819Metcon (Time)10 rounds 10 s2oh (95/65) 8 burpee ball toss (20/14, 30") 6 box jumps (24/20)
by Sean Osborne | Aug 4, 2019 | WOD
190808Warm-upCoach LedMetconShoulder Press (8-6-4-2-1-1-1)1RM shoulder pressMetconMetcon (AMRAP – Rounds)E3MOM 18 10 alt db snatch (50/35) 10 alt pistols 30 second plank hold 30 second hollow body holdMobility and Recovery
by Sean Osborne | Aug 4, 2019 | WOD
190809Warm-upCoach LedMetconDeadlift (8-6-4-2-1-1-1)1RM deadliftMetconMetcon (Time)1 mile run 15 hspu 100′ walking lunge13 minute capMobility and Recovery
