by get lifted | Dec 17, 2015 | wod
12 DAYS OF CHRISTMAS 11th Day of Christmas-Box Jumps warmup 1 min jumping jack 1 min squat stretch then 10 min warmup on bar + reps on each movements as needed all stations should be set and read -gym work to heaviest load as form allows (if comp weight is doable then...
by get lifted | Dec 16, 2015 | wod
12 DAYS OF CHRISTMAS 10th Day of Christmas-lunge steps quick warmup 1 min jumping jacks 1 min mountain climber w partner 1 min dead hang stretch -set stations and weights about 5-10 min. metcon christmas ladder 1 clean n jerk 2 burpees over the bar 3 cleans 4 air...
by get lifted | Dec 15, 2015 | Uncategorized, wod
12 DAYS OF CHRISTMAS 9th Day of Christmas-situps open gym warmup as needed: metcon 2 min on 1 min off until each section is complete Have to go in order: 90 situps 80 wall ball shots 20/14 70 slam balls 60 pushups 50 deadlifts 40 air squats 30 cleans 20 burpees over...
by get lifted | Dec 14, 2015 | wod
12 DAYS OF CHRISTMAS 8th Day of Christmas-wallball shots warmup 1:30 sec jumping jacks 100 ft lunge step with stretch to instep empty bar 1 min dead lift 10 reverse curls 1 min strict press + 30 sec hold overhead -set up weight and stations for workout -8th day of...
by get lifted | Dec 13, 2015 | Uncategorized, wod
warmup 1 min jumping jacks 1 min squat stretch 1 min dead hang 1 min jumping squats empty bar warm up to workout weight If not at prescribed weight work up heavier than previous increase if form allows comp weight 205/145 gym 185/105-125 metcon 7 rounds of: 1 clean n...
