by Kim Stevens | Aug 22, 2015 | WOD
Saturday! Met Con: Chipper (for time) (40:00)! 1 Mile Run (for time) 50 Power Cleans (HPC or DB HPC #35/25) E: #115/75 RX: #95/65 M/S: #85/55 40 Toes to Bar Mod: Weighted Sit Ups #35/25 DB 30 S2O (Same weight as the Power Cleans) 20 Calories: E & M/S: Air...
by Kim Stevens | Aug 21, 2015 | WOD
Friday! Strength: (15:00) Back Squats Warm up to 70% of your 1RM BS, then… 8 sets x 2 reps @ 70%: Rest 1:00 between sets! Strength Alternative: 12:00 AMRAP! 100 M Run 15 G2O #35/25 BP 50 Alt. Toe Taps (“16 box) 50 Russian Twist #25/15 KB Met Con: 15:00...
by Kim Stevens | Aug 20, 2015 | WOD
Thursday! Strength: (12:00) Romanian Deadlifts -AKA- RDL Based on your 1RM Full Clean, warm up to 60% (2-3 sets of 3 reps), then… 60%x3 70%x3 75%x3 80%x3 75%x3 Strength Alternative: 10:00 AMRAP! 15 Cal: Air Dyne Bike 12 DL #135/95 15 BFSU 100 M Run Met Con:...
by Kim Stevens | Aug 19, 2015 | WOD
Wednesday! A) 10:00 AMRAP: (25 M) Sled Pushes! *Group workout (2-3 athletes per sled): men: 3-4 #45 BP’s! women: 2-3 #45 BP’s! Rest 2:30! B) Benchmark WOD: KAREN 150 Wall Ball Shots for time: 10:00 time cap (#20/14 – 10ft./9ft.) Rest...
by Kim Stevens | Aug 18, 2015 | WOD
Tuesday! Strength: (20:00) Snatch Complex! BB Warm-up: BB Only! 1) 5 reps x 3 sets of Snatch Drops 2) 5×3 of Tall Snatch, then… 1 Snatch High Pull + 1 (Full) Snatch (Snatch High Pull + Power Snatch) OK to drop after the Snatch High Pull but rest no longer...
by Kim Stevens | Aug 17, 2015 | WOD
Monday! Met Con(s): 12:00 Clocks! A) 12:00 AMRAP! 10 Front Squats (12 DB FS #35/25) E: #135/95 RX: #115/75 M/S: #105/65 Double Under’s E: 50 Double Under’s RX: 35 Double Under’s M/S: 25 Double Under’s (65 Singles) Rest 3:00! B) 12:00 AMRAP!...
