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 2, 2018 | WOD
181203 (practice)Warm-upCoach LedMetconFront Squat (3-3-3-3-3)climbing, 2 second pause in the bottomMetconMetcon (Time)5 rounds 15 wall balls (20/14) 50′ oh walking lunges (45/25) 10 med ball cleans 20 sit-upsMobility and Recovery
by Sean Osborne | Dec 2, 2018 | WOD
181204 (practice)Warm-upCoach LedMetconPendlay Row (10-10-10-10-10)acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 t2b 5 pull-ups 5 power cleans (155/110) 5 hr push-ups 20 double undersMobility and Recovery
by Sean Osborne | Dec 2, 2018 | WOD
181205 (mental toughness)Warm-upCoach LedMetconShoulder Press (Weight)
by Sean Osborne | Dec 2, 2018 | WOD
181206 (practice)Warm-upCoach LedMetconDeadlift (7-7-7-7-7)65% acrossMetconMetcon (Weight)E2MOM 16 7 burpees 6 box jumps (24/20) 5 push press (u pik)Rx is all rounds at the same weight, finishing in the two minute window, and completing all rounds.Mobility and...
by Sean Osborne | Dec 2, 2018 | WOD
181207 (competition)Warm-upCoach LedMetcon
by Sean Osborne | Nov 29, 2018 | WOD
181130 (competition)Warm-upCoach LedMetconTurkish Get Up (EMOM 6, 2 TGU)MetconMetcon (Time)10! t2b L stand push-ups sit-upsMobility and Recovery
by Sean Osborne | Nov 29, 2018 | WOD
181129 (practice)Warm-upCoach LedMetconDB Shoulder Press (10-10-10-10)acrossMetconMetcon (Time)30 back rack lunges (95/65) 30 overhead squats 30 sdhp 30 thrusters —– 2 burpees emomMobility and Recovery
by Sean Osborne | Aug 25, 2018 | WOD
180827 (mental toughness)Warm-upCoach LedMetconMetcon (Time)55 box jumps (24/20) 45 pull-ups 35 jumping air squats 25 sit-ups 15 hspu 1 mile runMobility and Recovery
by Sean Osborne | Aug 18, 2018 | WOD
180824 (competition)Warm-upCoach LedMetcon400m Run (Time)Max Effort 400m Run5 x 400m run rest 2 minutes between runs. Scale to 200m if your 400m is above 2:30. Score your highest time.MetconMetcon (Time)3 rounds 3 back squats (75%) 15 wall balls (20/14)Mobility and...
by Sean Osborne | Aug 18, 2018 | WOD
180820 (practice)Warm-upCoach LedMetconDeadlift (3-3-3-X)80% acrossMetconMetcon (Time)10! box jumps (30/24) db snatches (50/35)Mobility and Recovery
