by get lifted | Apr 5, 2016 | Uncategorized
Warmup 400 m run 100 ft each High knees Butt kicks Backward lunge steps Empty bar 2x -hip width grip 1 min overhead hold -5 slow controlled wall squats Then- Go over hang power snatch Set weight to 95/55-65 metcon 20 min amrap of 3 hang power snatch 6 oh lunge steps...
by get lifted | Apr 3, 2016 | wod
Warmup 400 m run 1 min jumping jacks 1 min Deadhang 1 min scorpion kick 1 min split stretch reaching thru middle Set up stations doing 3-5 reps at each -wall ball -pull-ups -burpees onto plate metcon 7 rounds of 11 wall ball shots 11 pull-ups 11 burpees onto plate...
by get lifted | Apr 1, 2016 | wod
warmup 400 m run 1 min dead hang Empty bar 10 hang cleans 10 deadlifts 5 power cleans Set weight to 135/85-95 Do 3 cleans take weight off 1 plate Metcon 600 m plate carry 1(plate) 30 cleans 1 plate off 90 ft plate drag 1 plate on 30 cleans 600m run no plate Cooldown...
