by Sean Osborne | Oct 6, 2020 | WOD
201007Warm-upWarm-up2 rounds not for time of: 10 good morning, empty barbell 1x Burgener warm-up with empty barbellWarm-upThe Burgener warm-up consists of the following: Starting with your feet hip width apart- 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5...
by Sean Osborne | Oct 5, 2020 | WOD
201006Warm-upWarm-up3 rounds not for time of: 30 secs of jumping jacks 7-10 band pull aparts 7 scap pull-ups 5-7 ring rows or pull-ups 7-10 sit-ups or hollow rocks 7-10 jumping air squats 5 inchworm push-ups *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Oct 4, 2020 | WOD
201005Warm-upWarm-up3 rounds not for time of: 7 burpees 10 walking lunges 10 sit-ups 10 push-ups 10 good mornings, empty barbell 10 front squats, empty barbell 10 push press, empty barbellMetcon RxMetcon (Time)15 Dumbbell Thrusters, 50/35 lbs Sprint 200m 12 Dumbbell...
by Sean Osborne | Sep 27, 2020 | WOD
200930Warm-upWarm-up4 rounds, not for time of: 25 jumping jacks 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 7 ring rows 7 air squats 7 sit-ups Metcon RxMetcon (Time)5 rounds for time of: 25 Double Unders 10 Toes-to-bars 25 Double Unders 5 Bar Muscle-upsFor...
by Sean Osborne | Sep 27, 2020 | WOD
201001Warm-upWarm-up4 rounds, not for time of: 200m run 8 jumping air squats 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 inch worm push-upsMetcon RxMetcon (Time)35-25-15 reps, for time of: Wall Ball, 20/14 lbs BurpeeSuper Fitness Robot time: 8:45 or less....
by Sean Osborne | Sep 27, 2020 | WOD
201002Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 5 good mornings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbellMetcon RxClean and Jerk...
by Sean Osborne | Sep 27, 2020 | WOD
201003Warm-upWarm-up
by Sean Osborne | Sep 27, 2020 | WOD
200928Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 8 air squats, squat therapy style 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 8 good mornings, empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift...
by Sean Osborne | Sep 27, 2020 | WOD
200929Warm-upWarm-up3 rounds, not for time of: 200m run 1x Burgener warm-up, empty barbellWarm-upThe Burgener warm-up consists of the following: 5 reps of dip, drive 5 reps of dip, drive, shrug 5 reps of muscle snatch 5 reps of overhead squat 5 reps of squat snatch 5...
by Sean Osborne | Sep 20, 2020 | WOD
200921Warm-upWarm-up400m run then, 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 10 jumping air squats 1 min of restMetcon RxMetcon (10 Rounds for reps)10 x 100m runSuper Fitness Robot time: 15 secs or...
by Sean Osborne | Sep 20, 2020 | WOD
200922Warm-upWarm-upMetcon RxMetcon (Time)20 Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 20 Chest-to-bar Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 10 Low Ring Muscle-ups 10 Back Squats, 65% 1RM 30 Shoulder TapsFor time (or not). Pull-ups or Ring Rows...
