by get lifted | Feb 14, 2016 | wod
Warmup 1 min jumping jacks 50 ft lunge plus lizard 50 ft walk out 1 min scorpion kicks Warm up to weight and movements metcon 5 min on 1 min off x 4 of 10 wall ball shots 10 push press @75/55 10 lunge steps no weight 10 push-ups *Start where you leave...
by get lifted | Feb 12, 2016 | wod
warmup 400 m run with partner -1 min dead hang stretch 10 step ups or box jumps set plate(s) for workout metcon 3 rounds of 400 m plate carry 80 ft plate drag 20 step ups with plate *optional 2 plates cooldown 3x 25 back extension with pvc empty bar 15 barbell curls...
by get lifted | Feb 11, 2016 | wod
warmup 1 min jumping jacks empty bar 1 min overhead hold in snatch grip (bar at hip) go over hang power snatch 5 reps at hip 5 reps at top of knee -set weight for workout metcon 3x interval of: 50 double under or 100 singles 40 sit-ups or 20 ghd situps 3 laps around...
by get lifted | Feb 11, 2016 | wod
warmup 1 min jumping jacks empty bar 1 min overhead hold in snatch grip (bar at hip) go over hang power snatch 5 reps at hip 5 reps at top of knee -set weight for workout metcon 3x interval of: 50 double unders or 100 singles 40 sit-ups or 20 ghd situps 3 laps around...
by get lifted | Feb 10, 2016 | wod
Warmup 2 min shuttle run or 400m run if light permits 50 ft lunge step with lizard stretch 1 min squat stretch 5 min go over medball cleans Metcon 2 rounds of 50 med ball cleans 50 ft medball lunge (hold anyway) 50 wall ball shots 50ft lunge back Cooldown 100 hollow...
