by get lifted | Jan 18, 2016 | wod
warmup 1 min jumping jacks 3 min squat hold 1 min each side lizard stretch 1 min dead hang solo set up weights for workout metcon 20 min emom or: -15 push press @95-115/55-75 -25 air squats *if you fall off the minute take a min off and get back on track finish up...
by get lifted | Jan 17, 2016 | wod
warmup 400m run or 1 min shuttle run if to dark 2 min tabata bottom to bottom squats 1 min plank to pushups empty bar go over hang cleans 10 reps set up weight and wall ball stations metcon 7 rounds of 11 wall ball shots 11 hang cleans 135/95 11 toe to bar 22 double...
by get lifted | Jan 15, 2016 | wod
Warmup 400 m run 2 min squat stretch Empty bar 1 min hold overhead Do 10 push press empty bar Set up wether to do heavy D ball / slamball or tire flips. Metcon 4 rounds of: 20/15 cal row 15 push press 95/65 400 m run 10 heavy med ball overs or tire flips (optional 20...
by get lifted | Jan 14, 2016 | wod
warmup 1 min plank hold empty bar 10 deadlifts load weight 8 deadlifts set workout weight @315/185+ or 80% of your max metcon 10 rounds of: 3 deadlifts then 2 rounds of Cindy 5 pullups 10 pushups 15 air squats total is 30 deadlifts 20 rounds of cindy cooldown with...
by get lifted | Jan 13, 2016 | wod
Warmup 5 burpees on 30 sec x 3 min 1 min dead hang 2 min squat stretch Metcon 5 min on 1 min off x 4 intervals of 20 plate ground to overhead 45/25 10 burpee onto plate Carry around gym 75 ft plate drag -Start where u leave off Cooldown Complete 100 hollow rocs Acc. 5...
