by get lifted | Jul 4, 2016 | wod
warmup 400 m run 100 ft lunge with lizard stretch 1 min scorpion stretch 1 min dead hang metcon 3 rounds of 30 box jump step downs 30 situps 30 shoulder to overhead 95/65 cooldown 3x 10 strict pullups 12 ring rows 15 empty barbell...
by get lifted | Jul 3, 2016 | wod
warmup quick warmup 400m run empty bar 10 deadlifts (may share bars) set up wall ball station Metcon Hero Wod New hero wod for one of our newest APE MEMBERS Ricky Aguilar. So sad to hear the recent loss of his sister, Bianca Mendez, R.I.P…… To celebrate...
by get lifted | Jul 1, 2016 | wod
warmup 400 m run 3 min every 30 sec 10 squats 1 min dead hang empty bar 10 deadlifts 8 hang cleans 6 power cleans -work up to 165-205/ 85-145 -set up pull up station metcon 5 rounds of Cindy 5 pull ups 10 pushups 15 squats then 5 cleans + 50 lateral jumps or double...
