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...
by Sean Osborne | Sep 20, 2020 | WOD
200923Warm-upWarm-up4 rounds, not for time of: 200m run 8 air squats 6 sit-ups 6 inch worm push-ups 6 good mornings After completing the entire 4 rounds of the warm-up do 1x Burgener warm-up with empty barbellWarm-upThe Burgener warm-up consists of the following:...
by Sean Osborne | Sep 20, 2020 | WOD
200924Warm-upWarm-up4 rounds, not for time of: 25 jumping jacks 8-10 steps walking lunges 5-7 hollow rocks 5-7 ring rows 5-7 good mornings, empty barbellMetcon RxMetcon (Time)3 rounds for time of: 40/30 Row Calories 20 Box Step-ups, 24/20 in 20 AbMat Sit-ups Plank...
by Sean Osborne | Sep 20, 2020 | WOD
200925Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R-arm – you choose load 2 Turkish get-ups, L-arm – you choose load 5-7 shoulder press, empty barbell 5-7 ring rows or pull-ups *Ensure you are...
by Sean Osborne | Sep 13, 2020 | WOD
200914Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 5 good morings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 shoulder press, empty barbell 5 squats, squat therapy 5 ring rows or pull-ups 5 sit-ups or hollow...
by Sean Osborne | Sep 13, 2020 | WOD
200915Warm-upWarm-up3 rounds, not for time of: 200m run 15 m high knees 15 m butt kicks 10 steps, walking lunges 10 glute bridges (no loading, no barbell) 1 min of restMetcon Rx/Scaled/No Equipment5k Run (Time)Max Effort 5k RunSuper Fitness Robot time: Less than...
by Sean Osborne | Sep 13, 2020 | WOD
200916Warm-upWarm-up3 rounds, not for time of: 30 jumping jacks 10 jumping air squats 10 sit-ups, hollow rocks, or hanging knee raisesMetcon RxAnnie (Time)50-40-30-20-10 Double-unders Sit-upsFor time (or not). Super Fitness Robot time: 6:30 or less. More Likely time:...
by Sean Osborne | Sep 13, 2020 | WOD
200917Warm-upWarm-up400m run 2 rounds, not for time of: 10 squats (squat therapy style) 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups 5 front squats, empty barbell (3 secs descending + 3 secs up) *Ensure you are fully warmed-up...
by Sean Osborne | Sep 13, 2020 | WOD
200918Warm-upWarm-upMetcon RxSquat Snatch (1-1-1-1-1-1-1)Use the heaviest weight you can for each set. Rest as needed between sets. Super Fitness Robot load: 90% or higher of 1RM squat snatch. More Likely load: 70% or higher of 1RM squat snatch. (consider scaling if...
by Sean Osborne | Sep 13, 2020 | WOD
200919Warm-upWarm-up3 rounds, not for time of: 200m run 10 air squats 5 glute bridges 5 shoulder pass throughs, pvc pipe 7 power clean + push press, empty barbell *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetconMetcon ScaledMetconNo...
by Sean Osborne | Sep 7, 2020 | WOD
200908Warm-upWarm-up2 rounds, not for time of: 400m run 5 broad jumps 5-7 ring rows or pull-ups 5 inch worm push-upsMetcon RxHalf Murph (Time)For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 mPartition the pull-ups, push-ups, and air squats as...
