by Sean Osborne | Apr 12, 2018 | WOD
180412 (practice)Warm-upWarm-upcoach ledMetconDeadlift (3-3-3-3-3)(80-85% across)MetconMetcon (AMRAP – Rounds)EMOM 20 odd: 30 double unders, 10 sit-ups even: 5 pull-ups, 15 air squatsMobility and Recovery
by Sean Osborne | Apr 10, 2018 | WOD
180411 (competition)Warm-upWarm-upcoach ledMetconMetcon4RFQ 4 TGUs alternating 5 kb snatch R 5 kb snatch L 5 box jumps Use the same kb for all movements, choose the highest box height you can do.MetconMetcon (Time)5RFT 7 thrusters (95/65) 7 t2b 400m runMobility and...
by Sean Osborne | Apr 10, 2018 | WOD
180410 (practice)Warm-upWarm-upcoach ledMetconOverhead Squat (5×1)climbingMetconMetcon (AMRAP – Reps)10 rounds of 40 seconds on, 20 seconds off: 1 clean (185/130) or 70% 4 lateral bar burpees amrap double unders in the remaining time score total double...
by Sean Osborne | Apr 9, 2018 | WOD
180409 (practice)Warm-upWarm-upcoach ledMetconBack Squat (7-7-7-7-7)climbingPush Press (7-7-7-7-7)climbingMetcon1 Minute Assault Bike (Calories)max calories in 1 minuteMobility and Recovery
by Sean Osborne | Apr 6, 2018 | WOD
180406 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5×1)MetconMetcon (Time)n teams of 2: 6x500m row (alternating partners) 50 front rack db lunges (50/35) 50 db push pressMobility and Recovery
by Sean Osborne | Apr 5, 2018 | WOD
180405 (competition)Warm-upWarm-upcoach ledMetconBack Squat (5×1)MetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMobility and Recovery
by Sean Osborne | Apr 4, 2018 | WOD
180404 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5×1)MetconMetcon (Time)2 mile run 21-15-9 Russian swings (53/35) burpeesMobility and Recovery
by Sean Osborne | Apr 3, 2018 | WOD
180403 (competition)Warm-upWarm-upcoach ledMetconBack Squat (5×1)MetconMetcon (Time)3-6-9-6-3 ring muscle ups thrusters (135/95)Mobility and Recovery
by Sean Osborne | Apr 2, 2018 | WOD
180402 (practice)Warm-upWarm-upcoach led
by Sean Osborne | Mar 30, 2018 | WOD
180330 (competition)Warm-upWarm-upcoach ledMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 Mobility...
