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REVOLUTION FITNESS

Sean Hastings

Sean is the owner of Revolution Fitness. He has a degree in Biology/Environmental Health and is a CrossFit Level 1 and Spartan SGX Coach. He resides in the Chicago suburbs and is the father of two active boys.

WODs 5/21/20

5/21/2020

Warm Up

 
2 rounds
10 arm circles (forward)
6 toe touches (right foot over left)
10 arm circles (backward)
6 toe touches (left foot over right)

3 Rounds
10 pull up/20 chair dip
30 mtn climber
10 goblet squat

 

Metcon

Daniel

 
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

*swap out pull ups for 30 burpees
*swap out the 400m run for either 100 DU/300 SU/100 MTN climber
(double the reps for the 800m run)
*swap out thrusters for either odd object thrusters

 

OCR MetCon

Beast Training 5/21/2020 – OCR MetCon

 
3 Mile Run, enter this time into TRIIB or Strava
10 Strides (100M @90% effort then walk 5M then jog 95M)

Superset:
2-3 Sets
20 Barbell / Object Rows
20 Bench Press / Object Chest Press
20 Push Press / Object Press Overhead

 

RevStrength WOD

5/21/2020 – RevStrength WOD Accessory

 
4 rounds:
25′ double dumbbell lunge walk (1 dumbbell overhead, 1 in front rack position, switch hands halfway)

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12:00 Noon Zoom ID: 623-373-034

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Saturday 9AM Zoom ID: 960-938-043

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4:30PM Zoom ID: 278-135-918

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