by get lifted | Apr 24, 2016 | wod
Warmup 400m run 1 min dead hang 1 min scorpion kick 10 wall squats take your time hold bottom position for 1 sec. Slow controlled squats With partner or solo metcon 5 rounds each alternating or 3 min rest between rounds of: 15 pull-ups 25 push-ups 35 sit-ups—>...
by get lifted | Apr 22, 2016 | wod
warmup 400 m run get with a partner 1 min dead hang partner stretch empty bar 10 deadlifts 8 hang cleans *load weight as form allows, use same bar if partner and yourself using the rxd load metcon @135-155/ 75-100 20 alternating rounds (10/10) of 9 deadlifts 6 hang...
by get lifted | Apr 21, 2016 | wod
Warmup 400 m run empty bar 1 min overhead hold 1 min dead hang go over hang power snatch 5 snatch push press from back rack position 5 snatch from hip 5 snatch above the knee load weight 75/55 metcon 3 rounds of; 30 hang power snatch 75/45-55 30 wall ball shots 20/14...
by get lifted | Apr 20, 2016 | wod
Warmup 1 min shuttle run easy pace tabata situps 4 min, 50 ft each high knees butt kicks side shuffle down and back 30 sec shuttle run at pretty good pace each turn working towards a full sprint metcon 10 rounds each of 30 sec on 30 sec off on row rest 3min then 10...
by get lifted | Apr 19, 2016 | wod
open gym WARRIOR WEDNESDAY Warmup 400m run empty bar 15 deadlifts 10 step ups step downs 5 wall squats 10 pushups 15 hang cleans 1 min dead hang 1 min scorpion kicks -load weight and set up stations -note instead of bench press it will be FLOOR PRESS metcon warrior...
