by Kim Stevens | Aug 29, 2015 | WOD
Saturday! Met Con(s): 6:00 Clocks! A) 6:00 AMRAP! *Buy In: 400 M Run (200 M Run) ME DL E: #205/145 RX: #185/135 M/S: #165/115 Rest 3:00! B) 6:00 AMRAP! *Buy In: 400 M Run (200 M Run) MAX Calorie “AD” Bike! Rest 3:00! C) 6:00 AMRAP! *Buy In: 400 M Run (200...
by Kim Stevens | Aug 28, 2015 | WOD
Friday! Strength: (20:00) A) Clean + Jerk! % are based off of your 1RM Clean & Jerk. Warm up to 65% (2-4 sets of 1 rep of each), then… (2 Cleans + 1 Split Jerk = 1 set). OK to drop and reset after the first clean but rest no more then 7-9 seconds. 2+1@65%...
by Kim Stevens | Aug 27, 2015 | WOD
Thursday! Partner WOD: For Time (35:00) E: 250 Double Under’s 80 OH KB Swings #70/53 50 Burpees 40 Box Jump Overs “30/24 30 Ring Dips *8 Legless Rope Climbs 20 Ring Dips 30 Box Jump Overs 40 Burpees 60 OH KB Swings 250 Double Under’s RX: 200 Double...
by Kim Stevens | Aug 26, 2015 | WOD
Wednesday! Strength: (15:00) Front Squats Warm up to 70% of your 1RM FS, then… 4 sets x 2 reps @ 70% 4 sets x 3 reps @ 70% Strength Alternative: 12:00 AMRAP! 12 BB FS #85/55 or 15 DB FS #25/15 50 Mountain Climbers 30 Bicycle Kicks 100 M Run Met Con: 12:00 AMRAP!...
by Kim Stevens | Aug 25, 2015 | WOD
Tuesday! A) Met Con: For Time (12:00) 12 S2O (15 DB PP #35/25) E: #155/105 RX: #135/95 M/S: #115/75 E: 75 Dubs RX: 50 Dubs M/S: 35 Dubs (75 Singles) 15 S2O (15 DB PP) E: 50 Dubs RX: 35 Dubs M/S: 25 Dubs (65 Singles) 12 S2O (15 DB PP) E: 35 Dubs RX: 25 Dubs M/S: 15...
by Kim Stevens | Aug 24, 2015 | WOD
Monday! A) 10:00 EMOM! BB Thrusters: 0:00 – 2:00: 8 reps E: #95/65 RX: #85/55 M/S: #75/45 (10 reps) 3:00 – 5:00: 6 reps E: #115/75 RX: #95:65 M/S: #85/55 (8 reps) 6:00 – 8:00: 4 reps E: #135/95 RX: #115/75 M/S: #95/65 (6 reps) 9:00...
