by Sean Osborne | Aug 9, 2020 | WOD
200810Warm-upWarm-up4 rounds, not for time of: 200m run 7 burpees 7 strict shoulder press (start with empty barbell and add a bit of weight each round)Metcon RxMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 mins of: 200m run 5 Push...
by Sean Osborne | Aug 9, 2020 | WOD
200811Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 10 pvc pass throughs 5-10 push-ups 10-20 sec handstand hold against wall 6 shoulder taps (3 per side)Metcon RxMetcon (Time)For time: 75 Double Unders Handstand Walk, 50 m 75 Double Unders 50 Strict Ring...
by Sean Osborne | Aug 9, 2020 | WOD
200812Warm-upWarm-up800m run, then 2 rounds, not for time of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats (squat therapy style) 10 good mornings, empty bar 10 sit-ups 5-7 pull-ups or ring rows 10 glute bridgesMetcon RxMetcon...
by Sean Osborne | Aug 9, 2020 | WOD
200813Warm-upWarm-upNot for time: 3 rounds 200m run 10 pvc pipe shoulder pass throughs 7 glute bridges 5-7 pull-ups or ring rows 1x Burgener warm-up, empty barbell The Burgener warm-up (Linchpin variation) consists of the following: 4 reps of down & up 4 reps of...
by Sean Osborne | Aug 9, 2020 | WOD
200814Warm-upWarm-up2 rounds, not for time of: 30-45 secs of jumping rope 15 kettlebell swings (light, you choose load) 10 hollow rocks or sit-ups 10 steps walking lunge 10 jumping air squatsMetcon RxMetcon (Time)50-35-20 reps, for time of: Double Under Hang Power...
by Sean Osborne | Aug 9, 2020 | WOD
200815Warm-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 2, 2020 | WOD
200805Warm-upWarm-up3 rounds, not for time of: 200m run 10 glute bridges 5 low-ring muscle-ups (lots of leg, this is a warm-up) 5 burpees*Ensure you are fully warmed-up before beginning the workout.Metcon RxNate (AMRAP – Rounds and Reps)20-Minute AMRAP of: 2...
by Sean Osborne | Aug 2, 2020 | WOD
200806Warm-upWarm-upMetcon Rx
by Sean Osborne | Aug 2, 2020 | WOD
200807Warm-upWarm-up2 rounds, not for time of: 50 single unders 10 squats (squat therapy style) 10 pass throughs with pvc pipe 10 AbMat sit-ups 5 overhead squats, empty barbell (3 secs descending, 3 secs up) *Ensure you are fully warmed-up and then start slowly...
by Sean Osborne | Aug 2, 2020 | WOD
200808Warm-upWarm-upMetcon Rx
by Sean Osborne | Aug 2, 2020 | WOD
200803Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 4 burpees 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...
