by get lifted | Mar 30, 2016 | wod
warmup 400 m run 2 min squat stretch 50 ft lunge with lizard 1 min scorpion kicks Empty bar complete 10deadlifts load weight Metcon 5 deadlifts 225/155 50 sit-ups 10 deadlifts 40 sit-ups 15 deadlifts 30 sit-ups 20 deadlifts 20 sit-ups 25 deadlifts 10 sit-ups Sit-ups...
by get lifted | Mar 29, 2016 | Uncategorized
warmup 3 laps around gym 1 min dead hang 2 min squat stretch 100 ft each High knees Butt kicks Lunge with lizard metcon 4x intervals of 400 m row or 20 cal assault 20 push-ups 2 laps around gym 25 KB swings -Rest as row opens up. Aim for sub 2 min on row each time...
by get lifted | Mar 27, 2016 | wod
warmup 400m run 1 min dead hang 1 min scorpion kicks empty bar 1 min oh hold 5 clean style deadlifts to mid thigh 5 hang cleans from mid thigh 5 clean n jerk *set weight/ do 5-10 reps on pull-ups to finish up warmup *set pull up station if band needed metcon...
by get lifted | Mar 25, 2016 | wod
warmup 400 m run 50 ft each high knees butt kicks lunge with lizard stretch go over med ball cleans metcon 30 med ball cleans 3 laps around the gym with med ball (450m) 21 wall ball shots 2 laps around the gym (300m) 30 med ball cleans 15 wall ball shots 1 lap around...
by get lifted | Mar 24, 2016 | wod
warmup 1 min jumping jacks 1 min dead hang empty bar 1 min overhead hold then 3 rounds empty bar 5 thrusters 3 front squats 1 strict press load weight as form allows: metcon 21-18-15-12-9-6-3 thrusters/burpees over bar (bar facing for those being judged only) cooldown...
