by Sean Osborne | Aug 4, 2019 | WOD
190807Warm-upCoach LedMetconMetcon (Time)5 Rounds 15 pull-ups 20 front squats (75/53) 25 lateral bar hops 30 Russian twists (20/14)Mobility and Recovery
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
by Sean Osborne | Aug 1, 2019 | WOD
190802Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E4MOM 24 400m run 5 hspu 10 snatch (95/65)Mobility and Recovery
by Sean Osborne | Jul 31, 2019 | WOD
190801Warm-upCoach LedMetconMetcon (Time)E3MOM 30 3 bear complex (115/80) 10 wall balls (20/14)run the clock up, score the time you finish your final roundMobility and Recovery
by Sean Osborne | Jul 30, 2019 | WOD
190731Warm-upCoach LedMetconBack Squat (1-1-1)95%MetconMetcon (Time)3 rounds 30 front rack lunges (45/35) 20 pull-ups 10 burpeesMobility and Recovery
by Sean Osborne | Jul 28, 2019 | WOD
190729Warm-upCoach LedMetconDeadlift (2-2-2-2)80% acrossMetconMetcon (Time)Mobility and Recovery
by Sean Osborne | Jul 28, 2019 | WOD
190730Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 3 push press (80%) *racks if needed 15 push-ups 25 Russian swings (53/35) 35 double undersMetconMetcon (Time)21-15-9 good mornings (95/65) air squatsMobility and...
by Sean Osborne | Jul 23, 2019 | WOD
190724Warm-upCoach LedMetconBack Squat (2-2-2-2)90% acrossMetconMetcon (Time)6 rounds 30 double unders 20 Russian swings 53/35 10 pull-upsMobility and Recovery
by Sean Osborne | Jul 23, 2019 | WOD
190725Warm-upCoach LedMetcon
by Sean Osborne | Jul 23, 2019 | WOD
190726Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 rounds 1-5: 200m run 10 overhead squats (95/65) rounds 6-10: 2 rope climbs 10 box jumps (30/24)Mobility and Recovery
