by Sean Osborne | Feb 1, 2020 | WOD
200207Warm-upCoach LedCossack Squat (Max reps)MetconFront Squat (2-2-2)85% acrossBack Rack Lunge (8-8-8-8)25% of back squatMetconMetcon (Time)EMOM 10 50′ bear crawl 12 Russian twists (assigned) Challenge
by Sean Osborne | Feb 1, 2020 | WOD
200206Warm-upCoach LedMetconShoulder Press (3-3-3-3)climbingMetconMetcon (Time)7 rounds 6 stone over shoulder 6 burpees 6 pull-ups 12 wall balls (20/14)Challenge
by Sean Osborne | Feb 1, 2020 | WOD
200205Warm-upCoach LedMetconBack Squat (3-3-3-X)3-3-3 at 80%, ME @70%MetconMetcon (Time)10! overhead squats (75/55) t2b
by Sean Osborne | Feb 1, 2020 | WOD
200204Warm-upCoach LedMetconPush Press (5-5-5-5-5)climbingMetconMetcon (Time)6 rounds 6 G2OH (95/65) 6 box jumps (24/20) 18 sit-ups Rx Plus: (135/95), double unders instead of sit-upsChallenge
by Sean Osborne | Feb 1, 2020 | WOD
200203Warm-upCoach LedMetconDeadlift (5-5-5-5-5)climbing to a heavy 5MetconMetcon (Time)21-15-9 Russian swings (70/53) jumping air squats hand release push-upsChallenge
by Sean Osborne | Feb 1, 2020 | WOD
Team WorkoutMetconMetcon (Time)In teams of 2: 5 rounds 20 burpee box jump over (24/20) 20 hang power cleans (115/75) 30 leg leversChallengeGHD Situps (5×8)
by Sean Osborne | Jan 26, 2020 | WOD
200126ChallengeMetcon3 rounds 90 second plank 30 second arch holdrest 1 minute between rounds
by Sean Osborne | Jan 25, 2020 | WOD
200131Warm-upCoach LedMetconPush Press (3-3-3-3-3)climb to a heavy set of 3Back Rack Lunge (10-10-10-10-10)25-30% of 1RM back squat. 10 reps each set, alternate legs. You can take these from a squat rack. Step backwards, not forward.Pull-ups (4x ME)Strict pull-ups,...
by Sean Osborne | Jan 25, 2020 | WOD
200130Warm-upCoach LedMetconBack Squat (5-5-5-5-5)climbing to a heavy set of 5MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 20 wall balls (20/14) 100′ bear crawl 30 flutter kickscount each 25′ section of bear crawl as 1 rep (4 reps total for...
by Sean Osborne | Jan 25, 2020 | WOD
200129Warm-upCoach LedMetconMetcon (5 Rounds for reps)AMRAP 3 15 sit-ups 10 box jumps (24/20) 5 thrusters (95/65)Challenge
