by Sean Osborne | Jul 7, 2020 | WOD
200708Warm-upWarm-up400m run 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 jumping air squats 50 m run (increase acceleration each time) 30 secs of restMetcon Rx/Scaled/No EquipmentMetcon (Distance) "Death By" – Shuttle Sprint : 10 m +...
by Sean Osborne | Jul 6, 2020 | WOD
200707Warm-upWarm-up2 rounds, not for time of: 300m run 20 jumping jacks 10 squats (squat therapy style) 7 ring rows or pull-ups 7 push-ups or knee push-ups 1x Burgener warm-up with empty barbell, Metcon RxMetcon (Time)25 Walking Lunges 15 Pull-ups 25 Box Jumps, 24/20...
by Sean Osborne | Jul 5, 2020 | WOD
200706Warm-upWarm-up400m run 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 glute bridges, empty barbell 5 burpeesMetcon RxSquat Clean (1-1-1-1-1-1-1)Use the...
by Sean Osborne | Jul 3, 2020 | WOD
200703Warm-upMetconMetcon (Time)800m run 40 db snatch 40 push press 40 good mornings 800m runCool Down
by Sean Osborne | Jul 1, 2020 | WOD
200702Warm-upMetconMetcon (Time)E2MOM 20 :30 plank hold 6 stone over shoulder 20 flutter kicksCool Down
by Sean Osborne | Jun 30, 2020 | WOD
200701Warm-upMetconMetcon (Time)6 Rounds 10 split jerks (heavy) 10 dive bombers 10 goblet squats ***6 lunges EMOM***Cool Down
by Sean Osborne | Jun 28, 2020 | WOD
200629Warm-upMetconMetcon (Time)4 Rounds 15 Push-Ups 20 Air Squats 400m RunCool Down
by Sean Osborne | Jun 28, 2020 | WOD
200630Warm-upMetconMetcon (5 Rounds for reps)AMRAP 3 5 buprees 10 sumo deadlift high-pull 15 sit-upsCool Down
by Sean Osborne | Jun 26, 2020 | WOD
200626Warm-upMetconMetcon (Time)6 Rounds 25 Russian Swings 10 Rows (R) 10 Rows (L) 10 Alternating A-Reach
by Sean Osborne | Jun 25, 2020 | WOD
200625Warm-upMetconMetcon (Time)400m run 20 suitcase deadlift (L) 20 Thrusters (R) 20 suitcase deadlift (R) 20 Thrusters (L) 400m runWarm-up
by Sean Osborne | Jun 24, 2020 | WOD
200624Warm-upMetconMetcon (Time)10! med ball clean burpeesCool Down
