by get lifted | Jul 28, 2016 | wod
Warmup 4oo m run 100ft lunge with lizard empty bar 10 deadlifts set weight to 185/125 metcon 1 k run 25 box jump overs step down -then- 3 rounds of: 25 deadlifts 25 pushups -then- 25 box jump overs 1 k run cooldown 3x 1 min scorpion kick 15 ghd...
by get lifted | Jul 26, 2016 | wod
warmup as needed Metcon modified Brian Modified version 3 rounds of 25 pull-ups (strict optional) 25 back squats @185/135 Modify weight as form allows cooldown 3x 10 hip Ext *3 sec pause at top
by get lifted | Jul 25, 2016 | wod
warmup 400 m run 100 ft lunge with lizard 2 min squat stretch 1 min dead hang metcon 7 rounds of 21/14 calorie row or assault bike 14 toe to bar 7 heavy med ball over or partner tire flips *option for med ball over is 21 ball slams cooldown easy pace of 3 rounds of 50...
by get lifted | Jul 22, 2016 | wod
warmup 400 m run 100 ft lunge with lizard stretch 50 ft walk out 1 min dead hang 30 sec overhead plate hold metcon 5x -25 shoulder to overhead with plate 45/25 -carry any way 100m or around short part of gym -80 ft plate drag cooldown 3x 15 hip extensions 15 push...
by get lifted | Jul 21, 2016 | wod
warmup 400 m run 3 rounds of 10 jumping jacks 10 lunge steps then with empty bar go over hang cleans STRESS—HOOK GRIP!!!!! metcon 5 min on/ 1 min off x 4 rounds 12 hang cleans @135/75+ 12 front rack lunge steps stepping backwards 6 burpees cooldown mandatory ...
