by get lifted | Jul 14, 2016 | wod
warmup 400 m run 1 min dead hang 1 min plank hold 1 min jumping jacks beach body wod 50 strict pull-ups or ring rows 100 strict press 75/35-45 or choose weight as needed can go heavier if you choose *partition pull-ups and strict press as needed until complete then...
by get lifted | Jul 13, 2016 | wod
warmup 400 m run 1 min scorpion kicks 100 ft lunge with lizard 1 min plank to pushups 2 min squat stretch metcon death by burpee once you fail rest 1 min then continue death by air squats rest 2 min then 1K run *min 1- 1 burpee min 2- 2 burpees min 3- 3 burpees……...
by get lifted | Jul 12, 2016 | wod
Warrior Wed. metcon 1 “Rahoi“ Complete as many rounds as possible in 12 minutes of: 24/20 inch Box Jump 12 reps 95/65 pound Thruster 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage...
by get lifted | Jul 11, 2016 | wod
warmup 400 m run with empty bar 1 min oh hold then 10 clean deadlifts 8 hang cleans 6 strict press add warm up weight do 4 reps add final weight as form allows or 185/105+ -set up wall ball station metcon 10 rounds of 15 wall ball shots 3 clean n jerk @185/105+...
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...
