by get lifted | Jun 17, 2016 | wod
warmup 1 min jumping jacks 400 m run 1 min partner dead hang -set up stations metcon 1k run 30 strict pullups 50 heavy med ball overs/ tire flips with partner 30 ring rows 1k run cooldown 3x 1 min hollow rocs 1 min plank...
by get lifted | Jun 16, 2016 | wod
gym 400 m run 1 min dead hang with partner empty bar 1 min overhead hold 5 hang cleans 5 power cleans -build up to workout weight 135-185/ 85-125 partner metcon 20 alternating rounds of: 10/10 5 clean n jerk 10 toe to bar -next person goes *If you do not have partner...
by get lifted | Jun 15, 2016 | wod
warmup 400m run 1 min scorpion kicks 50ft each high knees butt kicks lunge with lizard -set up jumprope metcon 4 rounds of: 2 min row/ assault bike 1 min rest 2 min shuttle run 75ft and back 1 min rest 2 min of single unders (west in main gym front part of room) 1 min...
by get lifted | Jun 14, 2016 | wod
warrior wednesday quick warmup on own 60 min amrap of 17 cleans @135/85-95 75 air squats -take apart weights 1-bar around gym (approx. 200m) 2-plate around gym 3-plate around the gym -load bar back up then continue round 2 same...
by get lifted | Jun 13, 2016 | wod
warmup 1 min jumping jacks 2 min squat stretch 1 min dead hang 3 rounds of 20 sec mountain climbers 20 sec plank to pushups set up metcon 5min on 1 min off x 4 of: 10 cal row/ assault 15 wall ball shots 15 slam balls 10 pushups cooldown mandatory 4x 10 strict pullups...
