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...
by get lifted | Jun 30, 2016 | wod
quick warmup 400 m run 1 min scorpion kick Metcon- death by 25ft -every min on the min run 25ft….. -each min add 1 25ft run -ex. min 1 run 25ft…min 2 run 50ft (25ft turn around)…min 3 run 75 ft ….. continue until you cannot stay within the min. AFTER -ON OWN- “BEACH...
by get lifted | Jun 29, 2016 | wod
warmup 400 m run 100 ft lunge with lizard 1 min partner dead hang 1 min lizard stretch metcon 30min amrap of: 7 heavy med ball over/ or tire flips/ 14 slam ball *choose 1 1 farmer carry around entire gym (200m) 7 handstand pushups/ 14 pushups/ or kick up into hs 7...
by get lifted | Jun 28, 2016 | wod
Warrior Wednesday Warmup as needed OPEN GYM Hero Wod ABBATE 1 mile run 21 clean and jerk (155/105 pounds) 800 meter run 21 clean and jerk (155/105 pounds) 1 mile run BE SURE TO CHECK US OUT ON FACEBOOK FOR STORY ON OUR...
by get lifted | Jun 27, 2016 | wod
warmup 400 m run 1 min dead hang narrow grip 2 min squat stretch 100 ft lunge with lizard 1 min scorpion kicks metcon *if possible guys 55-70/ women 35+ 15/10 cal row or assault bike 50 kb swings 50 situps 15/10 cal row or assault 40 kb swings 40 situps 15/10 cal row...
