by Sean Osborne | Mar 14, 2020 | WOD
200320Warm-upCoach LedMetconSplit Squat (4×6 each)Side Lunges (4×8 each)MetconMetcon (Time)5 rounds 30 double unders 15 sit-ups
by Sean Osborne | Mar 14, 2020 | WOD
200319Warm-upCoach LedMetconPush Press (3-3-3-3-3)climbingMetconMetcon (Weight)E2MOM 20 5 power cleans (65%) 30 second hollow hold
by Sean Osborne | Mar 14, 2020 | WOD
200318Warm-upCoach LedMetconBack Squat (5-5-5-5)climbingMetconMetcon (Time)9-15-21 Russian swings (70/53) t2b
by Sean Osborne | Mar 14, 2020 | WOD
200317Warm-upCoach LedMetconShoulder Press (3-3-3-3)65% 5 second eccentric MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 8 hollow/arch kip 8 stone over shoulder 8 burpees over stone 8 air squats
by Sean Osborne | Mar 14, 2020 | WOD
200316Warm-upCoach LedMetconDeadlift (3-3-3-3)85%Good Mornings (6-6-6-6)climbingMetconMetcon (Time)E2MOM 10 10 box jumps (30/24)score the time after your final set
by Sean Osborne | Mar 7, 2020 | WOD
200313Warm-upCoach LedMetconMetcon (Time)3 rounds 10 air squats 10 push-ups 25 sit-upsMetconMetcon (Time)5 rounds 3 front squat (55,60,65,70,75%) 15 unbroken wall balls (20/14) 30 double unders *rest exactly 90 seconds between...
by Sean Osborne | Mar 7, 2020 | WOD
200312Warm-upCoach LedGymnasticsParallette Shoot Through (Max reps)Metconhanging L-sit windsheild wipers banana rolls forward rollMetconMetcon (Time)21-15-9 burpees db snatch (50/35)
by Sean Osborne | Mar 7, 2020 | WOD
200311Warm-upCoach LedMetconSquat Clean (5-5 @55%, 3 @65%, 2 @75%, 1 @85%, 1-1-1 @90%)
by Sean Osborne | Mar 7, 2020 | WOD
200310Warm-upCoach LedMetconMetcon (Weight)6 rounds 2 push press (80% w/5 sec ecc) 200m row 6 TGU 12 banded tricep pull down *rest 60 seconds between roundsPush Press (Weight)
by Sean Osborne | Mar 7, 2020 | WOD
200309Warm-upCoach LedMetconMetcon5 rounds 8 empty bar squats 25′ walking lunge 12 banded face pulls 30 second plankMetconMetcon (Weight)E2MOM 20 2 back squats 5 second eccentric (80%) 5 box jumps (30/24) 8 jumping pull-ups (6" below wrist)Back Squat...
