by Sean Osborne | Oct 11, 2020 | WOD
201012Warm-upWarm-up3 rounds not for time of: 4 burpees 8 air squats, squat therapy style 8 stiff-legged deadlifts, empty barbell 6 good mornings 6 glute bridges 4 broad jumpsMetcon RxMetcon (Time)21-15-9-6-3 reps, of: Deadlift, 185/135 lbs Box Jump, 24/20 inSuper...
by Sean Osborne | Oct 10, 2020 | WOD
201010Warm-upWarm-up400m run followed by…. 3 rounds, not for time of: 8 air squats 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good mornings, empty barbell 6 broad jumpsMetcon Rx/ScaledBack Squat (1-1-1-1-1-1-1)Use the...
by Sean Osborne | Oct 8, 2020 | WOD
201009Warm-upWarm-up3 rounds not for time of: 6 steps of a walking lunge 6 shoulder pass throughs (pvc pipe) 9-12 thrusters, empty barbell (45/35) 6 good mornings 9-12 sit-ups or hollow rocksMetcon RxMetcon (Time)3 rounds for time of: 100 Single Unders 25 Wall Balls,...
by Sean Osborne | Oct 7, 2020 | WOD
201008Warm-upWarm-up4 rounds not for time of: 30 secs of jumping jacks 7 shoulder pass throughs (pvc pipe) 7 air squats 7 bent over rows, empty barbell 5 hang power cleans, empty barbell 7 sit-ups or hollow rocks 1 Turkish get-up, R-arm 1 Turkish get-up, L-armMetcon...
by Sean Osborne | Oct 6, 2020 | WOD
201007Warm-upWarm-up2 rounds not for time of: 10 good morning, empty barbell 1x Burgener warm-up with empty barbellWarm-upThe Burgener warm-up consists of the following: Starting with your feet hip width apart- 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5...
by Sean Osborne | Oct 5, 2020 | WOD
201006Warm-upWarm-up3 rounds not for time of: 30 secs of jumping jacks 7-10 band pull aparts 7 scap pull-ups 5-7 ring rows or pull-ups 7-10 sit-ups or hollow rocks 7-10 jumping air squats 5 inchworm push-ups *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Oct 4, 2020 | WOD
201005Warm-upWarm-up3 rounds not for time of: 7 burpees 10 walking lunges 10 sit-ups 10 push-ups 10 good mornings, empty barbell 10 front squats, empty barbell 10 push press, empty barbellMetcon RxMetcon (Time)15 Dumbbell Thrusters, 50/35 lbs Sprint 200m 12 Dumbbell...
by Sean Osborne | Sep 27, 2020 | WOD
201003Warm-upWarm-up
by Sean Osborne | Sep 27, 2020 | WOD
201002Warm-upWarm-up400m run followed by… 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 shoulder press, empty barbellMetcon RxClean and Jerk...
by Sean Osborne | Sep 27, 2020 | WOD
201001Warm-upWarm-up4 rounds, not for time of: 200m run 8 jumping air squats 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 inch worm push-upsMetcon RxMetcon (Time)35-25-15 reps, for time of: Wall Ball, 20/14 lbs BurpeeSuper Fitness Robot time: 8:45 or less....
