by get lifted | Jul 10, 2016 | wod
warmup 400 m run 1 min dead hang -set up pull up station and bands if needed (complete a few reps) 100 ft lunge with lizard stretch 1 min jumping jacks select slam ball or option plate to overhead 45/25 metcon 20 min amrap of: 40 double under or 50 singles 20 ball...
by get lifted | Jul 8, 2016 | wod
warmup 400 m run 1 min dead hang 1 min scorpion kick with plate 45 sec overhead hold 15 sec rest 45 sec halo with plate metcon complete 50 plate thruster – then- 4 rounds of/ with plate 45/25 90 ft lunge (hold plate anyway) 100 m overhead carry with plate 90ft...
by get lifted | Jul 7, 2016 | wod
warmup 1 min jumping jacks 1 min partner dead hang 2 min split stretch 100 ft lunge with lizard metcon 10 rounds of; 15 kb swings 15 pushups 10 hanging knee raises option 2 20 rds alternating movements 10/10 rds each of 15 kb swings— 15 kb swings 15 pushups—15 pushups...
by get lifted | Jul 6, 2016 | wod
warmup 400m run 100 ft each High knees Butt kick Side shuffle Lunge with lizard metcon 4 intervals (rest NO CHANGING WEIGHTS ON SLED PLEASE FOR FLOW OF WORKOUT 800 m run 25/15 cal row (optional 15/10 cal assault) 90 ft backward sled pull 10 burpee pull-ups -rest 2 min...
by get lifted | Jul 5, 2016 | wod
warmup as needed open gym warrior wed. metcon “Alexander” * 5 Rounds for Time * 31 Back Squats (135/95 lbs) * 12 Power Cleans (185/135 lbs) “Alexander” Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company,...
