by Sean Osborne | Aug 30, 2017 | WOD
170830Warm-upWarm-upcoach ledWarm-upwod prep: back squat, kb swingMetconBack Squat (x5)10 minutes to build to a heavy set of 5MetconKettlebell Swing (4×35)unbroken, rest as needed between setsAfter Party1-Mile Run (Time)Max Effort 1-Mile RunOptional Additional...
by Sean Osborne | Aug 29, 2017 | WOD
170829Warm-upWarm-upcoach ledWarm-upwod prep: box jumps, db snatchMetconMetcon (Time)2 Rounds 30 box jumps (24/20) 30 alt db snatch (45/30) 30 mountain climbers 30 sit-upsAfter PartyMetcon (Time)400m run 100 double unders 400m runOptional Additional ConditioningSplit...
by Sean Osborne | Aug 28, 2017 | WOD
170828Warm-upWarm-upcoach ledWarm-upwod prep: overhead squatMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#After PartyMetcon (Time)15 t2b 30 push-ups 45 wall ballsOptional Additional ConditioningMetconSnatch or Clean Tempo work @ 25-35%...
by Sean Osborne | Aug 25, 2017 | WOD
170825Warm-upWarm-upcoach ledWarm-upwod prep: empty bar front squat, hspuMetconMetcon (Time)21-15-9 front squats (135/95) hspuAfter PartyMetcon (Time)after party: 30-20-10 double unders sit-upsOptional Additional ConditioningDumbbell Z Press (seated)...
by Sean Osborne | Aug 24, 2017 | WOD
170824Warm-upWarm-upcoach ledWarm-upwod prep: medball clean progressionMetconMetcon (Time)30 medball cleans (20/14) 30 t2b 20 medball cleans 20 t2b 10 medball cleans 10 t2b 800m runAfter PartyMetcon (2 Rounds for reps)tabata double unders tabata hollow bodyOptional...
by Sean Osborne | Aug 23, 2017 | WOD
170823Warm-upWarm-upcoach ledWarm-upwod prep: shoulder kip, kb snatch, lungeMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 5 pull-ups 10 push-ups 50′ oh walking lunge (45/25)use bumper platesCashoutMetcon (Time)3RFT 8 kb snatch R (53/35) 8 kb snatch L 20...
by Sean Osborne | Aug 22, 2017 | WOD
170822Warm-upWarm-upcoach ledWarm-upwod prep: push press, push jerk, split jerkMetconMetcon (Time)5 Rounds 10 s2oh (135/95) 20 double unders 30 sit-upsCashoutMetcon (Time)18-12-9 box jumps (24/20) Russian swings (70/53)Optional Additional ConditioningIncline Dumbbell...
by Sean Osborne | Aug 21, 2017 | WOD
170821Warm-upWarm-upcoach ledWarm-uppvc: front squats, overhead squats empty bar: clean, snatchMetconSee Ya Later, Nerds! (Time)Run 1 Mile -Rest 3 minutes- 5 Rounds 2 Cleans (205/105) 10 Wall Balls to 11/10 foot Target (20/14) -Rest 3 minutes- 5 Rounds 2 Snatches...
by Sean Osborne | Aug 18, 2017 | WOD
170818Warm-upWarm-upcoach ledWarm-upwod prep: front squat, push jerkMetconMetcon (Time)3-6-9-12-15 thrusters (95/65) pull-ups **rest 3 minutes** 15-12-9-6-3 lateral bar burpees db snatch (45/35)Optional Additional Conditioning400m Sandbag Carry (Weight)As heavy as...
by Sean Osborne | Aug 17, 2017 | WOD
170817Warm-upWarm-upcoach ledWarm-upprep:
