by get lifted | Feb 29, 2016 | wod
WARMUP -1 min jumping jacks -50 ft lunge with lizard -1 min scorpion kicks -50 ft walk out -10 reps empty bar deadlifts -Load weight as form allows or 225/155 Metcon 21 cal row 21 deadlifts 225/155 21 dips/ or HR push-ups 18-15-12-9-6-3 Cooldown 3x 20 V sit wall...
by get lifted | Feb 25, 2016 | wod
warmup 100ft High knees Butt kicks Lunge with lizard 1 min dead hang Set up weight for oh lunge 95/65….75/55….or 45/35…..or plate 45/25 Metcon open 16.1 20 min amrap of -8 oh lunge steps (choose version) -8 bar jumping burpees(if you choose plate it...
by get lifted | Feb 24, 2016 | wod
Quick warmup 1 min burpees 50ft lunge with lizard 50 ft walk out 1 min scorpion kick Set up weight for deadlifts Metcon 4-5x Deadlift 155/105 -15 Row/assault -18 cal Burpee box jumps -12 -rest as rower or bike opens up Cooldown 4x 10 strict pull-ups 30 hollow...
by get lifted | Feb 22, 2016 | wod
warmup 2 min easy pace shuttle run 1 min squat stretch 2 min tabata burpees (hold will be in pushup position) empty bar complete 10 strict press metcon 100 air squats 10 shoulder to overhead @95/65 80 air squats 15 shoulder to overhead 60 air squats 20 shoulder to...
by get lifted | Feb 21, 2016 | wod
Warmup 100 ft each High knees Butt kicks Side shuffle 50ft lunge with lizard 1 min dead hang with hands touching if possible Metcon 5 rounds of: 400m run 30 KB swings 10 heavy med ball over or tire flips Cooldown 3x 20 ghd sit-ups 1 min plank after each set of...
