by Kim Stevens | Aug 15, 2015 | WOD
Super Saturday! Met Con: Partner WOD! (35:00) E: 1000 M Row (5/6) 30 DL #205/145 60 Box Jumps “30/24 90 Double Under’s 30 Toes to Bar 1000 M Row 20 DL 40 Box Jumps 60 Double Under’s 20 Toes to Bar 1000 M Row 20 DL 30 Box Jumps 50 Double Under’s...
by Kim Stevens | Aug 14, 2015 | WOD
Friday! Strength: (20:00) Clean & Jerk (or Power Clean + Split Jerk or Push Jerk) Warm up to 60% of your 1RM C&J then… 2 Cleans + 1 Jerk x 2 sets. You can break up the cleans but not the clean & jerk. Rest no more than 7-9 sec between cleans or the 2...
by Kim Stevens | Aug 13, 2015 | WOD
Thursday! Met Con: 4RFT (35:00)! E: BB Complex (5 Sets): UB! 1 Power Snatch + 1 Hang Power Snatch #135/95 6 MU (Ring or Bar) 100 M (Uneven) KB-FC Men: #70 & 53 Women: #53 & 35 500 M Row (5/6) RX: BB Complex (5 Sets): UB! 1 Power Snatch + 1 Hang Power Snatch...
by Kim Stevens | Aug 12, 2015 | WOD
Wednesday! Strength: (15:00) 10 Rep AHAP Back Squats (or 3 Rep AHAP) Strength Alternative: 12:00 AMRAP! 10 Back Squats #95/65 (or 10 DB FS #35/25 50 Russian Twist #25/15 KB 250 M Row (5/6) 100 M Run Met Con: 15:00 Clock! E: 4RFT! 25 Wall Balls #20/14 (10 ft.) 50...
by Kim Stevens | Aug 11, 2015 | WOD
Tuesday! Strength: (12:00) 3 rep AHAP Push Press Strength Alternative: 10:00 AMRAP! 12 BB (#95/65) or DB PP (#35/25) 30 Alt. Plank Hold Shoulder Taps 10 Knee Hugs 100 M Run Met Con: 15:00 AMRAP! *Goal: 5R+! E: 10 OH Swings 8 KB High Pulls #70/53 10 DB Step Up &...
by Kim Stevens | Aug 10, 2015 | WOD
Monday! Strength (15:00): Full Cleans (Power Cleans) 5×5 T&G Cleans (UB)! Suggested Weight: (Warm up: 2-3 sets of 3-5 reps progressively loading) E:155/105 Rx:135/95 M/S: 115/75 Strength Alternative: 15:00 AMRAP! 10 Power Cleans #95/65 50 Bicycle Kicks 50...
