by get lifted | Feb 8, 2016 | wod
warm up 1 min shuttle run easy pace 50 ft lunge with lizard 50 ft walk out 1 min scorpion stretch empty bar do 10 deadlifts metcon 21-15-12-9-6-3 cal row deadlifts @225/155 *choose weight as form allows pullups cooldown 4x 15 L sit raises 20 toe touches from V sit...
by get lifted | Feb 7, 2016 | wod
warmup 1 min jumping jacks 1 min pvc passovers 10 strict press with pvc 10 push press press empty bar 1 min plank to pushup metcon 10 rounds of: 10 burpees (normal) 3 strict press 7 push press @75/55 or @95/65 cooldown 3x 25 back extension 20 hollow...
by get lifted | Feb 6, 2016 | Uncategorized, wod
Tomorrow @1030 we will meet at the gym then head over as a group to Cristo Rey. All are welcome. You can run/walk/climb, whatever your choice. We will meet at top for quick pic then head down as a group. Hope to see you there.
by get lifted | Feb 5, 2016 | wod
warmup 400m run 100ft each high knees butt kicks carioca 50ft walk out lunge with lizard stretch 25 ft turn around back then back out to 50ft 30 sec shuttle run every time you turn speed up metcon 15 rounds of: 20 sec shuttle run (25ft back then 50 ft back) 40 sec...
by get lifted | Feb 4, 2016 | wod
warmup 1 min jumping jacks 1 min shuttle run 2 min squat stretch empty bar go over floor press load 95/55-65 metcon 10-round Tabata squat This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for...
