by Sean Osborne | Sep 13, 2020 | WOD
200918Warm-upWarm-upMetcon RxSquat Snatch (1-1-1-1-1-1-1)Use the heaviest weight you can for each set. Rest as needed between sets. Super Fitness Robot load: 90% or higher of 1RM squat snatch. More Likely load: 70% or higher of 1RM squat snatch. (consider scaling if...
by Sean Osborne | Sep 13, 2020 | WOD
200917Warm-upWarm-up400m run 2 rounds, not for time of: 10 squats (squat therapy style) 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups 5 front squats, empty barbell (3 secs descending + 3 secs up) *Ensure you are fully warmed-up...
by Sean Osborne | Sep 13, 2020 | WOD
200916Warm-upWarm-up3 rounds, not for time of: 30 jumping jacks 10 jumping air squats 10 sit-ups, hollow rocks, or hanging knee raisesMetcon RxAnnie (Time)50-40-30-20-10 Double-unders Sit-upsFor time (or not). Super Fitness Robot time: 6:30 or less. More Likely time:...
by Sean Osborne | Sep 13, 2020 | WOD
200915Warm-upWarm-up3 rounds, not for time of: 200m run 15 m high knees 15 m butt kicks 10 steps, walking lunges 10 glute bridges (no loading, no barbell) 1 min of restMetcon Rx/Scaled/No Equipment5k Run (Time)Max Effort 5k RunSuper Fitness Robot time: Less than...
by Sean Osborne | Sep 13, 2020 | WOD
200914Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 5 good morings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 shoulder press, empty barbell 5 squats, squat therapy 5 ring rows or pull-ups 5 sit-ups or hollow...
by Sean Osborne | Sep 7, 2020 | WOD
200912Warm-upWarm-up
by Sean Osborne | Sep 7, 2020 | WOD
200911Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 7 good mornings, empty barbell 7 deadlifts, empty barbell 7 hang power cleans, empty barbell 7 front squats, empty barbell 7 glute bridges, empty barbell *Ensure you are fully warmed-up before...
by Sean Osborne | Sep 7, 2020 | WOD
200910Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 10 overhead squats, pvc pipe 5 inch worm push-ups 10 good mornings, pvc pipeMetcon RxMetcon (Time)4 rounds: 50 Double Unders 25 Russian Kettlebell Swings, 53/35 lbs 15 Walking...
by Sean Osborne | Sep 7, 2020 | WOD
200909Warm-upWarm-upNot for time: 200m run 12 jumping air squats 12 sit-ups or hollow rocks 12 ring rows 200m run 10 jumping air squats 10 sit-ups or hollow rocks 10 ring rows 200m run 8 jumping air squats 8 sit-ups or hollow rocks 8 ring rows 200m run 6 jumping air...
by Sean Osborne | Sep 7, 2020 | WOD
200908Warm-upWarm-up2 rounds, not for time of: 400m run 5 broad jumps 5-7 ring rows or pull-ups 5 inch worm push-upsMetcon RxHalf Murph (Time)For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 mPartition the pull-ups, push-ups, and air squats as...
