by Sean Osborne | Feb 16, 2020 | WOD
200221Warm-upCoach LedMetconParallette Shoot Through (20 reps)L-Sit (Max reps)MetconMetcon (Time)5 rounds 3 muscle ups (ring) 10 deadlifts (165/125) 15 jumping air squats
by Sean Osborne | Feb 16, 2020 | WOD
200220Warm-upCoach LedMetconSquat Clean Thruster (5-3-3-2-2-1-1-1)climb to a heavy singleMetconMetcon (Time)10! slam balls pull-ups burpees
by Sean Osborne | Feb 16, 2020 | WOD
200219Warm-upCoach LedMetconMetconring muscle up practiceMetconMetcon (Time)50 double unders 30 wall balls (20/14) 50 sit-ups 25 wall balls 50 double unders 20 wall balls 50 sit-ups 15 wall balls 50 double unders 10 wall...
by Sean Osborne | Feb 16, 2020 | WOD
200218Warm-upCoach LedMetconBack Squat (3-3-3-3)70% across, 3 seconds eccentric fast upMetconMetcon (3 Rounds for reps)one minute at each station: row for calories stone over shoulder hollow hold push-ups rest
by Sean Osborne | Feb 16, 2020 | WOD
200217Warm-upCoach LedMetcon
by Sean Osborne | Feb 14, 2020 | WOD
200214Warm-upCoach LedMetconSquat Clean (see the whiteboard)MetconBack Squat (5-5-5-5-5)2@ 55%, 2@ 65%, 1@ 75%
by Sean Osborne | Feb 8, 2020 | WOD
200213Warm-upCoach LedMetconBack Squat (5-5-5-5)climbingMetconMetcon5 RNFT 25′ broad jump 10 hip extensions 10′ hs walk or 6 shoulder taps
by Sean Osborne | Feb 8, 2020 | WOD
200212Warm-upCoach LedCossack Squat (Max reps)MetconMetcon (5 Rounds for reps)on a 3 minute clock: AMRAP 5 pull-ups 10 push-ups 15 air squatsrest 60 seconds between rounds
by Sean Osborne | Feb 8, 2020 | WOD
200211Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 15 slams balls (assigned) 30 double-unders 20 second hollow body 20 second plank
by Sean Osborne | Feb 8, 2020 | WOD
200210Warm-upCoach LedGymnasticsCandlestick Roll (Max reps)static, rolling, scaleMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 40 flutter kicks 30 Russian swings (53/35) 20 sit-ups 10 D-Ball deadlifts (assigned)
