by Sean Osborne | Nov 20, 2017 | WOD
171120 (practice)Warm-upWarm-upcoach ledStrengthThruster (10-5-5-3-3-1-1-1-1)build to a heavy singleMetconMetconAMRAP 14 20 Russian swings (53/35) 2 wall walks 10 KB front squats R arm 10 KB front squats L arm 20 mountain climbersMobility and...
by Sean Osborne | Nov 17, 2017 | WOD
PracticeWarm-upCoach Led StrengthBack Squat (75% – 85%)Goblet / Sandbag/ DB Pause Squats3 second hold at the bottomGymnasticsKnee Jumps (3 sets of 10 )MetconMetcon50 Double Under Buy In (or 150 Single Unders) 50 Air Squats 40 Lunges (alternating) 30 Deadlifts 20...
by Sean Osborne | Nov 16, 2017 | WOD
PracticeWarm-upCoach LedStrengthPinch Grip Carry3 times around the Gym1 Arm Farmers Carry (200ft. Change arms at 100ft)MetconMetcon3 Rounds For Time 20 Box Jumps 5 Man Makers (Push Up, Row each arm, Cluster) 15 Sit UpsMobility and RecoveryMulti-directional wrist...
by Sean Osborne | Nov 15, 2017 | WOD
171115 (competition)Warm-upWarm-upcoach ledStrengthHigh-Hang Snatch (5×3)Hang Snatch (3×2)MetconElizabeth21-15-9 Clean, 135# / 95# Ring DipsMobility and Recovery
by Sean Osborne | Nov 14, 2017 | WOD
171114 (practice)Warm-upWarm-upcoach ledStrengthDeficit Deadlift (4×3)coach assigned weightHip Extension (2×10)Banded Pull Through (2×10)tethered to the rig, straddling the band.StrengthMetconDeadlift (10,000/7000) 15 min capMobility and...
by Sean Osborne | Nov 13, 2017 | WOD
171113 (competition)Warm-upWarm-upcoach ledStrengthShoulder Press (5×2)90% acrossAb Wheel (3×15)rings can be usedMetcon1/2 ChelseaEvery minute on the minute for 15 minutes: 5 Pull-ups 10 Push-ups 15 SquatsMobility and Recovery
by Sean Osborne | Nov 10, 2017 | WOD
171110 (competition)Warm-upWarm-upcoach ledMetconAmanda9-7-5 Muscle-ups Snatch, 135#/95#2 Minute Max Double UndersStrengthBent Over Row (5×10)db/kbHand Over Hand Sled Pull (1×1)to failureMobility and Recovery
by Sean Osborne | Nov 9, 2017 | WOD
171109 (practice)Warm-upWarm-upcoach ledStrengthMetcon5x5 odd object squat sandbag/keg/odd object5 stations 5 reps uneven surface, toes up, narrow stance, staggered stance, wide stance MetconMetcon10 MU/C2B 50 single unders 20 snatches (95/65) 50 SUs 30 lateral bar...
by Sean Osborne | Nov 8, 2017 | WOD
171108 (practice)Warm-upWarm-upcoach ledStrengthMetconEMOM 14 odd: 4 push press 50-60% even: 4 strict pull upsMetconMetconTabata: kb clean & press (53/35) hr push-ups alt hollow & archScore the lowest of each movement. Finish all 8 rounds of one movement...
by Sean Osborne | Nov 7, 2017 | WOD
171107 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon30 Rounds 5 wall balls (20/14) 4 db/kb snatch 3 push-upsMobility and Recovery
