by Kim Stevens | Oct 4, 2015 | WOD
Saturday! Met Con: 30:00 AMRAP! *Goal: 5R+! Run 200 M every 5:00 beginning at 5:00, 10:00, 15:00, 20:00, 25:00 mark! E: 55 Dubs 12 HSPU 12 PC #135/95 RX: 10 HSPU 12 PC #115/85 35 Dubs M/S: 25 Dubs (65 Singles) 12 PC #95/65 8 HSPU (10 HSPU attempts or 8 C2G Walk...
by Kim Stevens | Oct 2, 2015 | WOD
Friday! Met Con: 33:00 Clock! A) 4:00 AMRAP! As many ROUNDS as possible… 10 OH Swings E: #70/53 RX: #53/35 M/S: #44/25 10 “Half” Burpees B) 3:00 AMRAP! As many ROUNDS as possible… 5 SDL “KB” High Pulls (same weight as the OH Swings)...
by Kim Stevens | Oct 1, 2015 | WOD
Thursday! Strength: (15:00) DL Take 90% of your 1RM DL 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 reps as...
by Kim Stevens | Sep 30, 2015 | WOD
Wednesday! Strength: (15:00) 3 rep AHAP Push Press! Progressively loading from the rack. Try and PR by #5! Once you hit your 3 rep heavy or MAX (if you have time), drop to 90% x 3 reps, then 80% x 3 reps. Strength Alternative: 12:00 AMRAP! 15 KB High Pulls #44/25 12...
by Kim Stevens | Sep 29, 2015 | WOD
Tuesday! Strength: (15:00) Back Squats! Take 90% of your 1RM BS and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 65% (2-3 sets of 3-5 reps) and perform the following… 65%x5 75%x5 85%x5 + (AMRAP)...
by Kim Stevens | Sep 28, 2015 | WOD
Monday! Met Con: 7RFT (35:00) E: 3 Clean & Jerks #185/115 15 Wall Ball Shots #20/14 (10ft. Only) 100 M FC Run #45/35 DB’s RX: 3 Clean & Jerks #155/105 100 M FC Run #35/25 DB’s 15 Wall Ball Shots #20/14 (10ft./9ft.) M/S: 100 M FC #25/15 DB’s 3...
