by get lifted | Mar 15, 2016 | wod
Open gym comp metcon or Warmup as needed find a partner -choose weight as form allows thru each section if you decide to do comp workout Gym option #1 20 min amrap of Cindy 5 pull-ups 10 push-ups 15 perfect air squats Option #2 Comp or gym metcon if they choose With...
by get lifted | Mar 15, 2016 | wod
Warmup 3 laps around gym 1 min dead hang 1 min scorpion kick Empty bar 10 deadlifts -set up weight and stations -may share bars if weights are low/ trade off reps or start with wallball shots metcon 12 deadlifts 275-315 m/ 155+w 60 wall ball shots 3 laps around gym 9...
by get lifted | Mar 13, 2016 | wod
Warmup 400 m run 1 min partner dead hang empty bar oh hold x 1 min 10 back squats 5 clean n strict press load weight as form allows metcon @135/85 15 min amrap of -5 clean n jerk -10 back squats -20 double under or 40 singles -5min rest then- 5 min amrap of ladder of...
by get lifted | Mar 11, 2016 | wod
Warmup 400m run 10 squats on 30 sec x 4 min. 1 min plank to pushup 1 min dead hang metcon 3 rounds of: 400 m plate carry 80 ft plate drag 21/15/9 plate burpees (burpees with plate touching ground pushup on plate then plate overhead) cooldown 3x 7 strict underhand...
by get lifted | Mar 10, 2016 | wod
Warmup 1 min jumping jacks 1 min PVC Passover Empty bar 5 snatch grip press 5 from hip 5 from shin Load weight as form allows Metcon 7 rounds of 7 snatches 135/85 14 dips or HR push-ups 1 lap around entire gym (about 150m) Cooldown 4 x 7 strict pull-ups 30 sec L sit...
