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
200127Warm-upCoach LedMetconShoulder Press (5-5-5-5-5-5)65% acrossMetconMetcon (Time)10! power cleans (95/65) push-upsRx Plus: 135/95 for the PC, burpees instead of push-upsChallenge
by Sean Osborne | Jan 25, 2020 | WOD
200128Warm-upCoach LedMetconMetconEMOM 30 A: 5 deadlifts (65%) B: 30 double unders C: 10 slam balls (15/20/30)Challenge
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
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
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
200125ChallengeGHD Situps (5×8)
by Sean Osborne | Jan 19, 2020 | WOD
200124Warm-upCoach LedMetconBack Squat (3-3-3-3-3)80% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 7 thrusters (95/65) 10 slam balls 30 flutter kicksChallengeMetcon
by Sean Osborne | Jan 19, 2020 | WOD
200120Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 3x Bear Complex (55%) 7 burpees 15 sit-upsChallengeMetcon5 rounds 45 second hollow hold 10 hip extensions
by Sean Osborne | Jan 19, 2020 | WOD
200121Warm-upCoach LedMetconBack Squat (5-5-5-5-5)75% acrossMetconMetcon (Time)4 rounds 25 Russian swings (53/35) 15 box jumps (24/20) 15 push-ups 15 t2bChallengeMetconaccumulate 3 minutes in plank 10 back extensions (NOT HIP...
by Sean Osborne | Jan 19, 2020 | WOD
200122Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (3 Rounds for reps)row for calories wall balls (20/14) double unders ring rows alt db snatch (50/35)One minute at each station, one minute between rounds. Score each round for total reps +...
