by get lifted | Jun 30, 2016 | wod
quick warmup 400 m run 1 min scorpion kick Metcon- death by 25ft -every min on the min run 25ft….. -each min add 1 25ft run -ex. min 1 run 25ft…min 2 run 50ft (25ft turn around)…min 3 run 75 ft ….. continue until you cannot stay within the min. AFTER -ON OWN- “BEACH...
by get lifted | Jun 29, 2016 | wod
warmup 400 m run 100 ft lunge with lizard 1 min partner dead hang 1 min lizard stretch metcon 30min amrap of: 7 heavy med ball over/ or tire flips/ 14 slam ball *choose 1 1 farmer carry around entire gym (200m) 7 handstand pushups/ 14 pushups/ or kick up into hs 7...
by get lifted | Jun 28, 2016 | wod
Warrior Wednesday Warmup as needed OPEN GYM Hero Wod ABBATE 1 mile run 21 clean and jerk (155/105 pounds) 800 meter run 21 clean and jerk (155/105 pounds) 1 mile run BE SURE TO CHECK US OUT ON FACEBOOK FOR STORY ON OUR...
by get lifted | Jun 27, 2016 | wod
warmup 400 m run 1 min dead hang narrow grip 2 min squat stretch 100 ft lunge with lizard 1 min scorpion kicks metcon *if possible guys 55-70/ women 35+ 15/10 cal row or assault bike 50 kb swings 50 situps 15/10 cal row or assault 40 kb swings 40 situps 15/10 cal row...
by get lifted | Jun 26, 2016 | wod
warmup 400 m run empty bar 5 strict press 5 back squats 5 wall ball shots *set weight to 95/55-65 metcon 7 rounds of 22 wall ball shots 11 shoulder to overhead 11 back squats cooldown 4x 10 ring rows 20 knee...
