by get lifted | Mar 23, 2016 | wod
warmup quick warmup metcon 4x 400 m run + 10 pull-ups -rest 5 min then- 3x 800m run + 15 toe to bar -rest 5 min then- 1x 1k run + 30 heavy med ball overs- or -30 tire flips- or- 60 slam balls cooldown 3x 20 back extensions 15 v sit to wall...
by get lifted | Mar 21, 2016 | wod
warmup 1 min jumping jacks every 30 sec 10 air squats x 3 min 1 min dead hang 1 min each side lizard stretch 1 min scorpion kick metcon 10 rounds of: 10 lunge steps 10 kb swings 10 step ups on box 24/20 10 wall ball shot cooldown 3 min split stretch 3 min squat...
by get lifted | Mar 20, 2016 | wod
warmup 400m run 1 min dead hang 3 round empty bar 5 front squats 5 strict press 5 hang cleans *coaches walk them thru 1st round control reps Metcon 800 m run 50 clusters (squat clean to thruster) 135/85 or modify weight as form allows 800 m run Cooldown 3 rounds easy...
by get lifted | Mar 18, 2016 | wod
Warm up 400 m run 100ft each -high knees – butt kicks 50 ft lunge with lizard metcon 100 double unders or 200 singles 30 oh lunge steps 45/25 150 ft empty sled push 75 double unders or 150 singles 30 oh lunge steps 150 ft empty sled push 50 double unders Same 25...
by get lifted | Mar 16, 2016 | wod
Warm up 1 min jumping jacks 50 ft lunge with lizard 1 min dead hang 50 ft walk out metcon 5 rounds of 10/15 cal row 30 KB swings 10 burpee box jump Cooldown 3x 15 ghd sit-ups 5 hs get ups on wall with 2 sec hold between each...
