by get lifted | May 8, 2016 | wod
Warmup 1 min shuttle run 100 ft lunge with lizard stretch 1 min scorpion kicks empty bar 5 strict press 5 hang cleans 5 front squats with coach: 3 cleans from hip (3) 3 from mid thigh *above knee (2) 3 from shin (1) 1 squat clean to thruster load weight as form allows...
by get lifted | May 6, 2016 | wod
Warmup 400 m run 1 min jumping jacks 10 squats every 30 sec x 3 min. -empty bar (can share) 5 cleans -load weight metcon 75 wall ball shots 50 burpees then 4 rounds of 28 lunge steps 14 cleans 135/85 or as form allows cooldown 2 x 1-6 hspu ladder 3x 15 knee...
by get lifted | May 5, 2016 | wod
Warmup Find a partner(s) 3 preferably if not a pair will do 400m run Empty bar go over 5 strict press 4 push press 3 push jerk Load weight to 75/45 or 95/65 metcon team congo line 20-18-16-14-12-10-8-6-4-2 – cal row or assault as option – shoulder to...
by get lifted | May 3, 2016 | wod
Warmup warmup as needed *pick a partner or group, suffer together *scale as needed or divide reps with partner as option Warrior Wednesday metcon “Whitten”  Five rounds for time of:
22 Kettlebell swings, 70/55
22 Box jump, 24/20 inch box
Run 400 meters
22...
by get lifted | May 2, 2016 | wod
Warmup 400 m run 1 min jumprope 1 min dead hang empty bar 10 hang cleans 10 deadlifts 3 min tabata lunge steps (standing rest) set up weights and stations metcon 20 min amrap of 9 toe to bar 7 power cleans @135/85-95 35 double under or 70 singles cooldown 3x 15 back...
