by get lifted | May 18, 2016 | wod
warm up 1 min jumping jacks 30 sec on 30 sec off mountain climbers x 3set 1 min dead hang empty bar 10 deadlifts load weight as form allows or 225/135-155 metcon *12 cal row or assault between each set and to start 21-18-15-12-9-6-3 deadlifts wall ball shots *rest as...
by get lifted | May 17, 2016 | wod
open gym warmup as needed include 2 min each of wall quad stretch wall calf stretch lizard each leg “Severin”  50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K (3.1 miles) If you’ve got a twenty pound vest or body armor, wear it. U.S....
by get lifted | May 16, 2016 | wod
Warmup 400 m run 100ft each high knees butt kicks carioca finish with lunge to lizard stretch empty bar 10 press anyway go over squat clean to thruster load to 95/55-65 or as form allows metcon 3 rounds of: 20 front rack lunge steps (stepping backwards in place) 15...
by get lifted | May 10, 2016 | Uncategorized
Warmup as needed Get in a group and suffer together. Warrior Wednesday Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter...
by get lifted | May 9, 2016 | wod
Warmup 400 m run empty bar 10 deadlifts 1 min scorpion kicks 100 ft lunge with lizard -add weight and set station up metcon 10 rounds of 12 wall ball shots 9 toe to bar 6 deadlifts @185/120 cooldown MANDATORY 3x 1 min each leg quad stretch against wall 1 min calf...
