by Sean Osborne | Jul 19, 2020 | WOD
200724Warm-upWarm-up2 rounds, not for time of: 400m run 10 squats (squat therapy style) 10 hollow rocks or sit-ups 1x Burgener warm-up with 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 | Jul 19, 2020 | WOD
200725Warm-up
by Sean Osborne | Jul 11, 2020 | WOD
200716Warm-upWarm-up3 rounds, not for time of: 200m run 7-10 shoulder pass throughs, pvc pipe 5-7 inchworms 5-10 hollow rocks 10 good mornings, empty barbellMetcon RxMetcon (Time)80 Push-ups 80 AbMat Sit-ups 40 Kettlebell Swings, 53/35 lbs Run, 600 m 40 Push-ups 40...
by Sean Osborne | Jul 11, 2020 | WOD
200717Warm-upWarm-upNot for time: 10 burpees 7 good mornings with empty barbell 1x Burgener warm-up with empty barbell 10 burpees 1x Burgener warm-up 7 good mornings 10 burpees The Burgener warm-up (Linchpin variation) consists of the following: 4 reps of down &...
by Sean Osborne | Jul 11, 2020 | WOD
200718Warm-up
by Sean Osborne | Jul 11, 2020 | WOD
200713Warm-upWarm-up2 rounds, not for time of: 30-45 secs of jumping jacks 1x Burgener warm-up with empty barbell, 45/35 lbs (see below) 10-15 push-ups 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 | Jul 11, 2020 | WOD
200714Warm-upWarm-up400m run 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 hip & back extensions 10 glute bridges (empty barbell) 5 broad jumpsMetcon Rx/ScaledBack Squat...
by Sean Osborne | Jul 11, 2020 | WOD
200715Warm-upWarm-up3 rounds, not for time of: 200m Run (increase pace each round) 10 steps of walking lunges 5 shoulder pass throughs, pvc pipe 7 power clean + push press, empty barbell *Ensure you are fully warmed-up and then start slowly increasing loading until...
by Sean Osborne | Jul 10, 2020 | WOD
200711Warm-upWarm-up2 rounds, not for time of: 50 double unders 8 hip & back extensions 1x Burgener warm-up with empty barbell 1 Turkish get-up, R-arm 1 Turkish get-up, L-arm The Burgener warm-up (Linchpin variation) consists of the following: 4 reps of down &...
by Sean Osborne | Jul 10, 2020 | WOD
200710Warm-upWarm-up800m run followed by… 3 rounds, not for time of: 6 good mornings, empty barbell 6 deadlifts, empty barbell 6 hang power cleans, empty barbell 6 front squats, empty barbell 6 shoulder press, empty barbell *After the warm-up, start slowly...
by Sean Osborne | Jul 8, 2020 | WOD
200709Warm-upWarm-upNot for time: 200m run 10 jumping air squats 2 Turkish get-up, R-arm 2 Turkish get-up, L-arm 200m run 10 jumping air squats 2 Turkish get-up, R-arm 2 Turkish get-up, L-arm 200m runMetcon Rx/No EquipmentMetcon (Time)3 rounds for time of: 35 Push-ups...
