by Sean Osborne | Aug 27, 2020 | WOD
200827Warm-upWarm-up4 rounds, not for time of: 50 double unders or single unders 10 good mornings, empty barbell 8-10 steps walking lunges 5 burpees 5 hollow rocks (or sit-ups)Metcon RxMetcon (Time)4 rounds for time of: 20 Kettlebell Swings, 53/35 lbs 20 Box Jumps,...
by Sean Osborne | Aug 27, 2020 | WOD
200828Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 5 inch worm push-ups 5-7 low ring muscle-ups (use plenty of leg assist) 7 sit-ups 7 jumping air squats *Ensure you are fully warmed-up before beginning the workout.Metcon...
by Sean Osborne | Aug 23, 2020 | WOD
200826Warm-upWarm-up2 rounds, not for time of: 200m run 10 glute bridges 10 air squats 1x Burgener warm-up, empty barbell The Burgener warm-up consists of the following: 5 reps of down & up 5 reps of dip, shrug, elbows high & outside 5 reps of muscle snatch 5...
by Sean Osborne | Aug 23, 2020 | WOD
200824Warm-upWarm-up400m run followed by… 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 jumping air squats 6 burpees 30 secs of restMetcon Rx/No EquipmentMetcon (8 Rounds for reps)Each for time: Run: 8x 200 m Rest as needed between efforts.Super...
by Sean Osborne | Aug 23, 2020 | WOD
200825Warm-upWarm-upMetcon Rx
by Sean Osborne | Aug 16, 2020 | WOD
200817Warm-upWarm-up3 rounds, not for time of: 200m run 5-7 shoulder pass throughs, pvc pipe 5 inch worms 7 ring rows 7-10 air squatsMetcon RxMetcon (Time)3 rounds for time of: Run, 400 m 3 rounds of Cindy 1 round of Cindy: 5 Pull-ups 10 Push-ups 15 Air SquatsSuper...
by Sean Osborne | Aug 16, 2020 | WOD
200818Warm-upWarm-up2 rounds, not for time of: 400m run 8 good mornings 1x Burgener warm-up, empty bar The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of...
by Sean Osborne | Aug 16, 2020 | WOD
200819Warm-upWarm-up800m run followed by… 3 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 4 burpees 60 secs of restMetcon Rx/No EquipmentMetcon (10 Rounds for reps)Run: 10x 100 m Rest as needed...
by Sean Osborne | Aug 16, 2020 | WOD
200820Warm-upWarm-up3 rounds, not for time of: 30-45 secs of jumping jacks 10-15 kettlebell swings (light, you choose load) 10 air squats 10 sit-ups 10 push-ups or knee push-upsMetcon RxMetcon (Time)3 rounds for time of: Walking Lunge, 30 m 15 Knees-to-elbows 5 L Arm...
by Sean Osborne | Aug 16, 2020 | WOD
200821Warm-upWarm-up2 rounds, not for time of: 200m run 5 good mornings 5 inch worms 200m run 5 good mornings 5 inch worms 1x Burgener warm-up, empty bar The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high...
by Sean Osborne | Aug 16, 2020 | WOD
200822Warm-upWarm-upMetcon Rx
