by get lifted | Dec 20, 2015 | Uncategorized, wod
warmup 400 m run 100 ft each high knees butt kicks side shuffle carioca 1 min partner dead hang 2 min squat stretch metcon 3 rounds of 400m run or (500 m row) am or late pm group 25 toe to bar 50 kb swings cooldown 4x 10 strict pullups 10 hs get up to hold for 1...
by get lifted | Dec 15, 2015 | Uncategorized, wod
12 DAYS OF CHRISTMAS 9th Day of Christmas-situps open gym warmup as needed: metcon 2 min on 1 min off until each section is complete Have to go in order: 90 situps 80 wall ball shots 20/14 70 slam balls 60 pushups 50 deadlifts 40 air squats 30 cleans 20 burpees over...
by get lifted | Dec 13, 2015 | Uncategorized, wod
warmup 1 min jumping jacks 1 min squat stretch 1 min dead hang 1 min jumping squats empty bar warm up to workout weight If not at prescribed weight work up heavier than previous increase if form allows comp weight 205/145 gym 185/105-125 metcon 7 rounds of: 1 clean n...
