by get lifted | May 31, 2016 | wod
warm up as needed 400m run 1 min scoripion kicks 1 min dead hang 2 min each leg lizard stretch set up weight for Hero Wod metcon hero wod-Mr. Joshua 5 rounds of: 400 m run or 3 laps around gym 30 ghd situps or abmat situps 15 deadlifts @250/175 cooldown 7 min squat...
by get lifted | May 30, 2016 | wod
warm up 400m run easy pace 3 min amrap of 50 ft bear crawl 50 ft burpee broad jump 50 ft run -set up weight for workout metcon 5 intervals of 15/10 cal row or assault bike 20 shoulder to overhead 95/55-65 10 burpee box jumps -rest 2 min or as rower opens up cooldown...
by get lifted | May 29, 2016 | wod
warm up 400m run empty bar 10 deadlifts+10 hang cleans 1 min dead hang 50 ft walk out *can partner up with a person and share bars metcon hot shots 19 Memorial Day Wod 6 rounds of: 30 air squat 19 cleans 135/95 7 strict pulllups 400m run cooldown 4x 1 min dead hang 12...
by get lifted | May 27, 2016 | wod
warm up 400 m run 2 min squat stretch 1 min dead hang -set up for workout go over tire flip and med ball over metcon 30 min amrap of 1 overhead plate carry 45/25-35 1 farmer carry around full gym 4 heavy med ball overs or tire flips 8 box jump step down cooldown 2x...
by get lifted | May 26, 2016 | wod
warm up 400 m run 1 min dead hang with partner empty bar 10 strict press 10 deadlifts with partner 8 min amrap of max reps strict press 75/45 *go till failure then switch……continue for 10min rest 2 min to change weight then metcon 30 alternating rounds (15/15) of: 10...
