by Sean Osborne | Jul 7, 2019 | WOD
190709Warm-upCoach LedMetconPush Press (3-3-3-3-3)80% across No climbing, focus on quality sets without failing.MetconMetcon (Time)21-15-9 thursters (95/65) sit-ups5 minute cap **Rest 2 minutesMetcon (Time)15-12-9 front squats (45/33 empty bar) push-upsNo dropping the...
by Sean Osborne | Jul 7, 2019 | WOD
190710Warm-upCoach LedMetconBack Squat (1-1-1-1)90% across ——- QUALITY SETS AT 90%, NO CLIMBING, USE THE INTERNAL GIRDLE. MetconMetcon (Time)6 rounds 30 double unders 20 Russian swings 53/35 10 pull-upsChallengeBreath Work (Wim)breathing...
by Sean Osborne | Jul 7, 2019 | WOD
190711Warm-upCoach LedMetconShoulder Press (1-1-1-1)90% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 20 single arm s2oh (53/35) 20 suitcase deadlift 20 alt lungesYou can use kettlebells or dumbbells. The lunges are in place and unweighted....
by Sean Osborne | Jul 7, 2019 | WOD
190712Warm-upCoach LedMetconMetcon (Time)6 Rounds clean and jerk (175/115) 400m run 20 wall ballsrest 1 minute after each roundChallengeBreath Work (Wim)breathing day
by Sean Osborne | Jun 30, 2019 | WOD
190704Warm-upCoach LedMetconIndependence Day (Time)4RFT 7 clusters (135/95) 17 pull-ups 76′ odd object carry (assigned)Mobility and Recovery
by Sean Osborne | Jun 30, 2019 | WOD
190705Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 hang power snatch (climbing) 10 t2b 50 double unders4 snatch rounds 1 & 2 3 snatch rounds 3,4, & 5 2 snatch rounds 6,7 & 8 1 snatch rounds 9 & 10 Mobility and...
by Sean Osborne | Jun 30, 2019 | WOD
190701Warm-upCoach LedMetconFront Squat (3-3-3-3-3)75% across, 3 second pauseMetconMetcon (Time)5 rounds 10 burpee box jump overs (24/20) 10 db/kb deadlifts (50/35) cash out: 50 double undersChallengeMetcon
by Sean Osborne | Jun 30, 2019 | WOD
190702Warm-upCoach LedMetconDeadlift (3-3-3-3-3)climbingMetconMetcon (Time)1 mile run 30 back squats (40%)ChallengeMetcon
by Sean Osborne | Jun 30, 2019 | WOD
190703Warm-upCoach LedMetconPush Press (2-2-2-2-2)80% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 8 pistols 12 push-ups 16 sit-ups 20 wall balls (20/14)ChallengeMetcon
by Sean Osborne | Jun 27, 2019 | WOD
190629ChallengeMetconbench press: 4×12 moderate banded face pull: 4×12 strict pull-ups: 3xME (bands if needed)
by Sean Osborne | Jun 27, 2019 | WOD
190630ChallengeMetconpush-ups: 6xME
