by Sean Osborne | Dec 15, 2018 | WOD
181217 (practice)Warm-upCoach LedMetcon
by Sean Osborne | Dec 8, 2018 | WOD
181214 (practice)Warm-upCoach LedMetconBack Squat (4-4-4-4-4)climbingMetconMetcon (Time)21 air squats 50′ bear crawl 15 air squats 75′ bear crawl 9 air squats 100′ bear crawlMobility and RecoveryWarm-uppsoas work lat...
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
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
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
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 2, 2018 | WOD
181207 (competition)Warm-upCoach LedMetcon
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
181205 (mental toughness)Warm-upCoach LedMetconShoulder Press (Weight)
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
