by Kim Stevens | Nov 20, 2015 | WOD
Friday! Met Con: For Time (35:00) E: *Buy In: 25 Burpees 25 Meter HS Walk men: 25 Cal: AD Bike women: 22 Cal: AD Bike 150 Dubs 25 Meter HS Walk men: 25 Cal: AD Bike women: 22 Cal: AD Bike 125 Dubs 25 Meter HS Walk men: 25 Cal: AD Bike women: 22 Cal: AD Bike 100 Dubs...
by Kim Stevens | Nov 19, 2015 | WOD
Thirsty Thursday! Met Con: Partner Workout (35:00) E: *400 M Run 50 S2O #165/115 30 EACH TTB *400 M Run 20 Rope Climbs (10 must be legless) 10 rounds: Walking Lunges #45/35 DB’s *400 M Run RX: *400 M Run 50 S2O #145/105 30 EACH TTB *400 M Run 16 Rope Climbs 10...
by Kim Stevens | Nov 18, 2015 | WOD
Wednesday! Strength: (15:00) Back Squats! Take 90% of your 1RM BS plus #10 and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following… 70%x3 80%x3 90%x3+...
by Kim Stevens | Nov 17, 2015 | WOD
Tuesday! Strength: (15:00) BB Complex! Progressively load to a “Heavy” set (UB) of… 1 Power Clean + 1 Hang Clean + 1 Split Jerk *MOD: 1 Power Clean + 1 Hang Power Clean + 1 Shoulder to OH (any form) Met Con(s): 15:00 Clock! A) 6:00 AMRAP (as many...
by Kim Stevens | Nov 16, 2015 | WOD
Monday! Strength: (15:00) DL! Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following… 70%x3 80%x3 90%x3+ (AMRAP) as many...
by Kim Stevens | Nov 14, 2015 | WOD
Saturday! Met Con: For Time (35:00 Clock) E: #135/95 RX: #115/85 M/S: #105/75 400 M Run 3R: 12 Hang Power Cleans + 10 OTB Burpees *MOD: 15 DB HPC 200 M Run 3R: 10 S2O + E: 500 M Row (6) RX: 350 M Row (6) M/S: 250 M Row (6) *MOD: 15 DB PP 200 M Run 3R: 12 BS + 15...
