by Kim Stevens | Nov 27, 2015 | WOD
Friday! Met Con(s): A) 1 Mile Run for time (10:00) (MOD: 1200 M Run for time or 2000 M Row for time (4) *Rest 2:00! B) 8:00 AMRAP! *Goal: 4R+! E: 8 Ring Dips 12 Alt. KB Snatches #53/35 RX: 12 Alt. DB Snatches #35/25 6 Ring Dips M/S: 5 Ring Dips (5 Ring Dip attempts or...
by Kim Stevens | Nov 26, 2015 | WOD
“Happy Thanksgiving” Met Con: Hero WOD: Kalsu! For Time (45:00) “Partner Workout” (see pic for WOD) *RX:#135/85 (100R) *S: #115/75 (140R) or #35/25 DB’s (200R) Rules: Reps must be shared evenly. Both athletes must complete the 5...
by Kim Stevens | Nov 25, 2015 | WOD
Wednesday! Strength: (15:00) DL Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following: 75%x5 85%x3 95%x1+ (AMRAP) as many reps as possible. Strength MOD: 3 Rep Heavy DL! Strength Alternative: 12:00 AMRAP! 10 DL #135/95 12...
by Kim Stevens | Nov 24, 2015 | WOD
Tuesday! Strength: (15:00) OHS! Work up to a 3 rep heavy OHS. If you reach your 3 rep heavy early drop down to 90% for 3 reps followed by 80% for 3 reps. Form is key! Strength MOD: OHS “skill work”! Strength Alternative: 12:00 AMRAP! 12 OHL #45/35 BP 50...
by Kim Stevens | Nov 23, 2015 | WOD
Monday! Strength: (15:00) BB Complex: 2 Cleans + 1 Jerk Warm up to between 70% and 80% of your 1 rep MAX C&J, then perform 6 sets of 2 (full) Cleans + 1 Jerk. Your form should be close to perfect. Strength MOD: Work up to a heavy Clean & Jerk! Strength...
by Kim Stevens | Nov 21, 2015 | WOD
Saturday! Met Con: For Time (35:00) *Descending Ladder: 12-10-8-6-4 *Run 200 M Run before and after each round beginning at the start of the clock! Front Squats E: #155/105 RX: #135/95 M/S: #115/85 (#95/65) or (DB FS #35/25) OH Swings #70/53 #53/35 #44/25...
