by Sean Osborne | Dec 2, 2018 | WOD
181203 (practice)Warm-upCoach LedMetconFront Squat (3-3-3-3-3)climbing, 2 second pause in the bottomMetconMetcon (Time)5 rounds 15 wall balls (20/14) 50′ oh walking lunges (45/25) 10 med ball cleans 20 sit-upsMobility and Recovery
by Sean Osborne | Nov 29, 2018 | WOD
181130 (competition)Warm-upCoach LedMetconTurkish Get Up (EMOM 6, 2 TGU)MetconMetcon (Time)10! t2b L stand push-ups sit-upsMobility and Recovery
by Sean Osborne | Nov 29, 2018 | WOD
181129 (practice)Warm-upCoach LedMetconDB Shoulder Press (10-10-10-10)acrossMetconMetcon (Time)30 back rack lunges (95/65) 30 overhead squats 30 sdhp 30 thrusters —– 2 burpees emomMobility and Recovery
by Sean Osborne | Aug 25, 2018 | WOD
180827 (mental toughness)Warm-upCoach LedMetconMetcon (Time)55 box jumps (24/20) 45 pull-ups 35 jumping air squats 25 sit-ups 15 hspu 1 mile runMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180824 (competition)Warm-upCoach LedMetcon400m Run (Time)Max Effort 400m Run5 x 400m run rest 2 minutes between runs. Scale to 200m if your 400m is above 2:30. Score your highest time.MetconMetcon (Time)3 rounds 3 back squats (75%) 15 wall balls (20/14)Mobility and...
by Sean Osborne | Aug 18, 2018 | WOD
180823 (practice)Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 30 15 kettlebell swings (53/35) 75′ bear crawlMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180822 (practice)Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)climbingMetconMetcon (Time)27-21-15-9-3 thrusters (45/33) back rack lunges * lunges are stepping back in placeMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180821 (competition)Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 30 35 sit-ups 25 air squats 15 push-ups 5 pull-upsMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180820 (practice)Warm-upCoach LedMetconDeadlift (3-3-3-X)80% acrossMetconMetcon (Time)10! box jumps (30/24) db snatches (50/35)Mobility and Recovery
by Sean Osborne | Aug 14, 2018 | WOD
180817 (practice)Warm-upCoach LedMetconMetcon (Time)1 mile run 10 ring muscle ups 20 hang snatches (115/80) 30 lateral bar burpees 1 mile runMobility and Recovery
