by get lifted | Jan 25, 2016 | wod
warmup 400 m run 100 ft each High knees Butt kicks Carioca Side shuffle 1 min each side lizard stretch 1 min dead hang Metcon 3 rounds of: -150 ft sled push everyone empty sled (no poles) bottom handle sled push 10lbs each side -30 KB swings -45 wall ball shots...
by get lifted | Jan 24, 2016 | wod
warmup 1 min jumping jacks empty bar 1 min overhead hold 10 reps each of -hang cleans -push press continue to warm up to weight *may share bars if needed *okay to partner up also metcon 4-5 intervals of: @95-135/65-95 15 cal row 12 deadlifts 9 power cleans 6 clean n...
by get lifted | Jan 22, 2016 | wod
warmup 400m run 3 min squat stretch 3min of mountain climbers 30 sec. on/ 30 sec. off 1 min partner deadhang need a 45/25 lb plate for workout metcon -100/75/50/25 air squats -carry plate around gym + 80ft plate drag -accumulate 2 min plank hold after each set ...
by get lifted | Jan 22, 2016 | wod
warmup 400 m run Empty bar 10 deadlifts 10 strict press Go over power snatch coaches control reps 1) 5 from hip/snatch 2) 5 from below knee-cap/hip/snatch 3) from shin/knee cap/hip/snatch Set weight as form allows or 155/85 metcon 400 m run Then 5 rounds of 3 snatches...
by get lifted | Jan 20, 2016 | wod
warmup 2 min shuttle run easy pace 2 min squat stretch 2 min split stretch 1 min dead hang with partner metcon 250 ft. oh lunge with plate 45/25 50-kb swings or slam balls 75 -push ups 50-kb swings or slam balls 250ft. oh lunge with plate 45/25 cooldown accumulate 5...
