by Kim Stevens | Dec 4, 2015 | WOD
Friday! A) Pull Ups (12:00) Each division will do 5R of this workout. Rest no more than 20 sec between the two drills. E: 5 sets: ME weighted S-Pull Ups (#20/12 WB) followed by ME S-Pull Ups (No Weight). RX: 5 sets: ME S-Pull Ups followed by ME Kipping Pull Ups (any...
by Kim Stevens | Dec 3, 2015 | WOD
Thursday! Strength: (15:00) Cleans! Work up to a 1RM (Full) Clean or Power Clean. Once you hit your 1RM (and if there’s time), drop down to 90% X 1 rep followed by 80% X 1 rep. Strength Alternative: 12:00 AMRAP! 12 OHL #45/35 BP 15 KB High Pulls #44/25 250 M Row...
by Kim Stevens | Dec 2, 2015 | WOD
Wednesday! Met Con(s): 30:00 Clock! Tori’s B-DAY WOD! 12-2-99 (16) A) 8:00 Clock! Work up to a 2 rep heavy Power or Hang Power Snatch (UB)! *MOD (AMRAP): 12 Alt. DB Snatches #35/25 + 10 calories: AD Bike. Rest 3:00! A) 8:00 AMRAP! 200 M Run E: Gymnastics Complex...
by Kim Stevens | Dec 1, 2015 | WOD
Tuesday! A) Strength: (15:00) Push Press! Work up to a 5 rep heavy Push Press. When you hit your 5RM, drop down to 90% X 5 reps followed by 80% X 5 reps. Strength Alternative: 12:00 AMRAP! 10 Push Press #95/65 or 12 DB Push Press #35/25 200 M Run 50 Russian Twist...
by Kim Stevens | Nov 30, 2015 | WOD
Monday! Strength: (15:00) Front Squats! Work up to a 3 rep Heavy Front Squat! When you hit your MAX (try not to fail), drop down to 90% for 3 reps followed by 80% for 3 reps. Perform these reps with close to perfect form. Strength Alternative: 12:00 AMRAP! 20 Alt....
by Kim Stevens | Nov 28, 2015 | WOD
Super Saturday! Met Con: For Time (35:00) *Buy In: E: 150 Dubs RX: 100 Dubs M/S: 75 Dubs (35 Dub attempts or 250 Singles) E: #155/105 – “30/24 RX: #135/95 – “24/20 M/S: #115/85 – “24/20 12-10-8-6: Burpee / Box Jump Over’s...
