by get lifted | May 25, 2016 | wod
warm up gym 400 m run 100 ft each high knees butt kicks carioca lunge with lizard 45 sec scorpion kicks metcon 5 rounds of 400 m run 25 kb swings 75 ft sled push TOP HANDLE cooldown with partner 4x 20 leg pushdowns x 20 chest pass from V position...
by get lifted | May 23, 2016 | wod
warm up 400 m run 1 min jump rope 100 ft lunge with lizard 10 squats on the 30 sec x 3 min. set wall ball station metcon 100 double under or 200 single 1 k run 50 wall ball shots 500 m row or 30 cal assault 300 ft lunge step with med ball in bear hug position cooldown...
by get lifted | May 22, 2016 | wod
warm up 400 m run 1 min dead hang 1 min scorpion kicks empty bar 10 deadlifts 8 front squats 6 hang squat clean to thruster 135/75++ or as form allows metcon 250m run (around full gym) then 3 rounds of 12 front squats 12 strict pullups 250m run (around full gym) then...
by get lifted | May 20, 2016 | wod
warm up 400 m run 100 ft lunge with lizard 1 min dead hang 1 min overhead hold empty bar + 10 strict press -load bar to 95/45-55 or as form allows metcon 10 strict press 20 ab mat situps 20 push press 20 ab mat situps 30 shoulder to overhead (push jerk) 20 ab mat...
by get lifted | May 19, 2016 | wod
warm up find a partner 1 min jumping jacks 100 ft lunge with lizard stretch 1 min partner dead hang metcon -30 min amrap alternating partners 5 pullups 10 jumping lunges… if not possible then 10 lunge steps 15 kb swings or ball slams -switch @12 min mark break for 3...
