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 ...
by get lifted | Jul 15, 2016 | wod
warmup 400 m run 1 min dead hang 1 min plank hold 1 min scorpion kicks -set up stations and perform few reps of each metcon Filthy Fifty Modified For time: 100 double unders or 150 singles 50 Jumping pull-ups 50 Kettlebell swings 55/35 50 Walking Lunge steps 50...
