by Sean Osborne | Dec 25, 2018 | WOD
181227 (competition)Warm-upWarm-upcoach ledMetconPush Press (3-3-3-X)75% across, aim for 5-7 in your working set MetconMetcon (Time)2 rounds 50 wall balls (20/14) 150′ bear crawl 150′ walking lunge12 minute capMobility and Recovery
by Sean Osborne | Dec 24, 2018 | WOD
181224 (hohoho)MetconMetcon (Time)1 t2b 2 pistols 3 wall balls (20/14) 4 push-ups 5 pull-ups 6 sit-ups 7 air squats 8 burpees 9 Russian swings (53/35) 10 push press (115/80) 11 hang cleans 12...
by Sean Osborne | Dec 15, 2018 | WOD
181219 (competition)Warm-upCoach LedMetconPower Snatch (1-1-1-1-1-1)climbingMetconMetcon (Weight)EMOM 15 1 squat snatch at power snatch weight 8 hollow body rocksMobility and Recovery
by Sean Osborne | Dec 15, 2018 | WOD
181220 (practice)Warm-upCoach LedMetconTurkish Get Up (EMOM 10)MetconMetcon (Time)30 oh squats (75/55) 40 sit-ups 30 air squats 40 push-ups 30 pull-ups 40 med ball cleans (20/14) 30 hspu 400m runscale for hspu is either accumulating 45 seconds in a hs hold or 30 push...
by Sean Osborne | Dec 15, 2018 | WOD
181221 (mental toughness)Warm-upCoach LedMetconBack Squat (20-20-20)climbingMetconMetcon (Time)3 Rounds 20 front squats (95/65) 15 hang power cleans 10 push press 5 bar facing burpees *30 sec handstand hold between roundsMobility and...
by Sean Osborne | Dec 15, 2018 | WOD
181217 (practice)Warm-upCoach LedMetcon
by Sean Osborne | Dec 15, 2018 | WOD
181218 (practice)Warm-upCoach LedMetconBench Press (8-8-8-X)70% acrossMetconMetcon (Time)21-15-12-9-6-3 double unders V-ups deadlift (135/95) leg leversMobility and Recovery
by Sean Osborne | Dec 8, 2018 | WOD
181210 (practice)Warm-upCoach LedMetconKettlebell Swing (6×25)unbrokenMetconMetcon (Time)6 rounds 8 hang squat cleans (95/65) 10 push-ups 20 sit-upsMobility and RecoveryWarm-upsupine twist wrist floss lax in traps
by Sean Osborne | Dec 8, 2018 | WOD
181211 (competition)Warm-upCoach LedMetconFront Rack Lunge (6-6-6-6-6)50% of front squatMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row...
by Sean Osborne | Dec 8, 2018 | WOD
181212 (practice)Warm-upCoach LedMetconMetcon5 rounds NFT 10 ring rows 10 sec hanging L sit 10 Russian twists (20/14)MetconMetcon (Weight)EMOM 12 5 overhead squats 50% or assigned weight 5 lateral bar burpeesMobility and RecoveryWarm-upcouch seated...
by Sean Osborne | Dec 8, 2018 | WOD
181213 (competition)Warm-upCoach LedMetconBench Press (5-5-5-5-5)climbingPendlay Row (5-5-5-5-5)65% acrossMetcon1000m Row (Time)Max Effort 1000m RowMobility and Recovery
