by Sean Osborne | Nov 8, 2020 | WOD
201109Warm-upWarm-up2 rounds, not for time of: 200m run 10 good mornings 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of overhead squat 3-5 reps of hang squat snatch 3-5...
by Sean Osborne | Nov 8, 2020 | WOD
201110Warm-upWarm-up3 rounds, not for time of: 12 Russian kettlebell swings 10 air squats (squat therapy style) 7-10 band pull aparts 7-10 sit-ups 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 8 push-upsMetcon RxMetcon (Time)5...
by Sean Osborne | Nov 8, 2020 | WOD
201111Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping rope or jumping jacks 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows 5 inchworm push-ups 10 overhead squats, empty barbell or pvc pipe *Ensure you are...
by Sean Osborne | Nov 8, 2020 | WOD
201112Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping rope (singles or doubles) 10 pvc pass throughs 5-10 push-ups 5-10 sit-ups 10-20 sec handstand hold against wall 6 shoulder taps (3 per side) 5-10 good mornings, empty barbell 5-10 hang power cleans,...
by Sean Osborne | Nov 8, 2020 | WOD
201113Warm-upWarm-up
by Sean Osborne | Nov 8, 2020 | WOD
201114Warm-upWarm-up
by Sean Osborne | Nov 7, 2020 | WOD
20110Shoulder Press (3-3-3-3)Bent Over Row (5-5-5-5)1-Mile Run (Time)Max Effort 1-Mile Run
by Sean Osborne | Nov 5, 2020 | WOD
201106Warm-upWarm-up2 rounds, not for time of: 400m run 10 squats (squat therapy style) 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups 10 Good mornings, empty bar 1x Burgener warm-up with empty barMetcon RxFront Squat...
by Sean Osborne | Nov 4, 2020 | WOD
201105Warm-upWarm-up4 rounds, not for time of: 5 burpees 5 inchworm (no push-up) 7 shoulder pass throughs, pvc pipe 7 deadlifts, empty barbell 7 hang power cleans, empty barbell 7 overhead squats, empty barbell *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Nov 3, 2020 | WOD
201104Warm-upWarm-up2 rounds, not for time of: 50 double unders 10 sit-ups 2 Turkish get-up, L-arm (you choose load) 2 Turkish get-up, R-arm (you choose load) 1x Burgener warm-up with empty barbellThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive,...
by Sean Osborne | Nov 2, 2020 | WOD
201103Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping jacks 8 air squats (squat therapy style) 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good mornings 4 broad jumpsMetcon Rx/ScaledDeadlift (3-3-3-3-3)Use the...
