by Sean Osborne | Oct 21, 2021 | WOD
Saturday, October 23rd 2021Warm-upA. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific 3 sets @ascending 20 Double unders 5 Air squats 2 JerksMetconMetcon (Time)For time...
by Sean Osborne | Oct 20, 2021 | WOD
Friday, October 22nd 2021Warm-upA. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill...
by Sean Osborne | Oct 19, 2021 | WOD
Thursday, October 21st 2021Warm-upA. General 2 rounds 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—>...
by Sean Osborne | Oct 18, 2021 | WOD
Wednesday, October 20th 2021Warm-upA. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ working weight 3 Snatch First Pull 5 box jumps 3 Snatch high pulls 5 box jumps 3 OHS 5 box jumps 3 Tempo...
by Sean Osborne | Oct 17, 2021 | WOD
Tuesday, October 19th 2021Warm-upA. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing...
by Sean Osborne | Oct 16, 2021 | WOD
Monday, October 18th 2021Warm-upA. General 2 rounds 30sec Row/Bike/Ski @hard 6/6 Cossack Squats 10 Rotating T spine squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 3 Front squats @1 1/4 + ascending 10...
by Sean Osborne | Oct 15, 2021 | WOD
Sunday, October 17th 2021Warm-upA. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 3 rounds to...
by Sean Osborne | Oct 14, 2021 | WOD
Saturday, October 16th 2021Warm-upA. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 2 sets 20 in-and-out plate hops 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang Muscle...
by Sean Osborne | Oct 13, 2021 | WOD
Friday, October 15th 2021Warm-upA. General 30sec Row/Bike/Run/Ski @ easy 30sec Wall balls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B.Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining...
by Sean Osborne | Oct 12, 2021 | WOD
Thursday, October 14th 2021Warm-upA. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing...
