by Sean Osborne | Dec 1, 2019 | WOD
191203Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Weight)E3MOM 24 3 push press (80%) 10 weighted step ups (50/35) 12 banded pullsMobility and Recovery
by Sean Osborne | Dec 1, 2019 | WOD
191202Warm-upCoach LedMetconBack Squat (E2MOM 8: 2 back squats)80%, 4 seconds eccentricMetconMetcon10 RNFT 8 goblet lunges, walking (70/53) 30 second hollow hold 15 Russian swings 30 second plankMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191129Warm-upCoach LedMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMetconBack Squat (EMOM 10: 5 reps @55%)Mobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191128Warm-upCoach LedMetconMetconE3MOM 15 10 windshield wipers 8 back extensions/good mornings 6 goblet squatsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 60 double unders 30 push-ups 15 t2bMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191127Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)21-15-9 Russian swings (70/53) burpees **cash out: 50 wall balls (20/14)Mobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191126Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingBench Press (2-2-2-2)85% across, 3 second pauseMetconMetcon (Time)EMOM 10 odd: 15 ring rows even: 100′ walking lungescore the time on the clock when you finishMobility and Recovery
by Sean Osborne | Nov 23, 2019 | WOD
191125Warm-upCoach LedMetconBack Squat (2-2-2-2)80% across, 3 second pauseMetconDeadlift (E2MOM 20: 2 reps @ 80%)Mobility and Recovery
by Sean Osborne | Nov 17, 2019 | WOD
191122Warm-upCoach LedMetconBack Squat (1-1-1-1-1)ClimbingMetconMetcon (Time)10! pull-ups push press (135/95) deadlift cash out 100 double undersMobility and Recovery
by Sean Osborne | Nov 17, 2019 | WOD
191121Warm-upCoach LedMetcon
by Sean Osborne | Nov 17, 2019 | WOD
191120Warm-upCoach LedMetcon
