by get lifted | Mar 9, 2016 | wod
Warmup 1 min jumping jacks 1 min dead hang Rest 1 min 30 sec hang with small tight hollow kip Empty bar Perform 5 cleans from hip or mid thigh 5 cleans from below knee 5 cleans from shin Add weight as needed to stay on time or choose prescribed COMP WEIGHT IS 185-125...
by get lifted | Mar 7, 2016 | wod
Warmup 400 m run 2 min squat stretch 50 ft walk out with empty bar 10 strict press load weight for workout load weight set station metcon to open 75 wall ball shots then 3 rounds of 50 double under or 100 singles 15 shoulder to overhead 115/75 then to close 75 wall...
by get lifted | Mar 4, 2016 | wod
no warm up….. just an explanation of the workout and 5 min to get situated and equipment set up -clean n jerk bar -wallball -med ball , tire , or slam ball 3-2-1-go metcon 1 mile run then 3 rounds of: 10 heavy med ball over or tire flips or 20 slam balls 20 dips or...
by get lifted | Mar 3, 2016 | wod
warmup 400 m run 10 squats on the 30 sec. x 3 min.. 1 min dead hang 10 front squats with empty bar go over med ball cleans metcon 12 min amrap of: 50 double under or 100 singles 10 front squats 135/95 15 med ball situps rest 3 min then 12 min amrap of: 10 box jumps 15...
by get lifted | Mar 2, 2016 | wod
warmup 1 min jumping jacks 2 min squat stretch 20 sec. on 40 sec rest of burpee broad jumps x 3 min. empty bar 3 behind neck snatch grip press 3 snatches from hip 3 from below kneecap 3 power snatch set weight as form allows metcon open with 1 k run then 5 rounds of:...
