by Sean Osborne | Dec 17, 2019 | WOD
191219Warm-upCoach LedMetconBack Squat (5-5-5-5)55% acrossMetconMetconE2MOM 20 A: accumulate 30 second L-sit hold B: 2 rope climbs, 6 burpeesMobility and Recovery
by Sean Osborne | Dec 15, 2019 | WOD
191216Warm-upCoach LedMetconBack Squat (1-1-1-1-1)MetconMetcon (Weight)EMOM 20 A: Shankle complex B: 30 sec hollow holdShankle Complex (Weight)3 hang pulls w/shrugs 1 hang squat clean 2 jerksMobility and Recovery
by Sean Osborne | Dec 15, 2019 | WOD
191217Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetcon2k Row (Time)Max Effort 2k RowMetcon5RNFT 5-8 dips 15 ring rows 10 push-ups 16 Russian twists (assigned) Mobility and Recovery
by Sean Osborne | Dec 11, 2019 | WOD
191212Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)EMOM 30 A: 12 db/kb thrusters (50/35) B: 40 second plank C: 20 second hs holdyou must complete all rounds for Rx, score the time on the clock when you finish your last round of...
by Sean Osborne | Dec 11, 2019 | WOD
191213Warm-upCoach LedMetconBack Squat (3-3-3)climbingMetconMetcon (3 Rounds for reps)row for cals front squat (75/55) TGU (assigned) windsheild wipers med ball sit-ups (20/14)1 min at each station, 10 second transition, 90 seconds between roundsMobility and...
by Sean Osborne | Dec 10, 2019 | WOD
191211Warm-upCoach LedMetconDeadlift (1-1-1-1)90% acrossMetconMetcon4RNFT 75′ backwards lunge 15 wall balls (20/14) 10 burpee to box jump (30/24)Mobility and Recovery
by Sean Osborne | Dec 8, 2019 | WOD
191209Warm-upCoach LedMetconBack Squat (3-3-3-3)75% 6 seconds eccentric MetconMetcon (Time)10 rounds 5 strict pull-ups (banded if needed) 6 push-ups 7 jumping air squats 8 alt db snatch (50/35) 9 box jumps (24/20) 10 sit-upsMobility and...
by Sean Osborne | Dec 8, 2019 | WOD
191210Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Weight)E2MOM 24 A: 3 power cleans 65%, 3 push press B: 30 double unders, 30 second hollow bodyMobility and Recovery
by Sean Osborne | Dec 1, 2019 | WOD
191203Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Weight)E3MOM 24 3 push press (80%) 10 weighted step ups (50/35) 12 banded pullsMobility and Recovery
by Sean Osborne | Dec 1, 2019 | WOD
191204Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (6 Rounds for reps)AMRAP 3 2 deadlifts (80%) 5 box jumps (30/24) 7 strict pull-ups (banded if needed) 20 push-upsrest 90 seconds between roundsMobility and Recovery
by Sean Osborne | Dec 1, 2019 | WOD
191205Warm-upCoach LedMetconBear Complex (10 minutes to find a 1RM)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)5 rounds 20 wall balls (20/14) 30 double unders 40 sit-upsMobility and...
