by get lifted | Feb 20, 2016 | wod
Cristo Rey Recovery run: meeting at West Location @10 A.M.
by get lifted | Feb 19, 2016 | wod
warm up 400m run 50 ft walk out 50 ft lunge step with lizard empty bar 10 hang cleans 8 push press 1 min overhead hold *build to workout weight 155/85-105 metcon 3 rounds of: 180 ft sled push empty 15 clean n jerks 800 m run *go as sled opens up cooldown accumulate 7...
by get lifted | Feb 18, 2016 | wod
warm up 2 min jumprope 1 min plank hold 50 ft walk out 50 ft lunge step with lizard empty bar 10 deadlifts *build to workout weight 225/155 metcon 21-15-9-15-21 deadlifts pushups rest 5 min then 5 min amrap max reps box facing burpees cooldown 3x 15 hanging knee to...
by get lifted | Feb 17, 2016 | wod
quick warmup 400 m run 50 ft each high knees butt kicks 1 min scorpion kicks metcon 20 sec on 40 sec rest x 10 intervals (should be 30 min of work) -row or assault bike -shuttle run -dead hang will be 30 sec. not 20 cooldown 100 hollow rocks 2 min lizard each...
by get lifted | Feb 15, 2016 | wod
Warmup 1 min jumping jacks 50 ft lunge plus lizard 50 ft walk out 1 min scorpion kicks Warm up to weight and movements metcon 5 min on 1 min off x 4 of 10 wall ball shots 10 push press @75/55 10 lunge steps no weight 10 push-ups *Start where you leave off Cooldown...
