by Kim Stevens | Aug 1, 2015 | WOD
Saturday! Met Con: Chipper (35:00) KB Weight: E: #70/53 RX: #53/35 M/S: #44/25 800 M Run 50 OH Swings 400 M Run 20 Deck Squat Burpees (weighted Deck Squats or 10 BFSU + 10 Burpees) 50 Split Jump Lunges E: 750 M Row (5/6) RX: 35 Cal: Air Dyne Bike M/S: 500 M Row (5/6)...
by Kim Stevens | Jul 31, 2015 | WOD
Friday! 35:00 Clock! A) “DT” 5RFT! *Goal: Sub 10:00 RX! (see pic) E: Heavy DT #165/115 RX: DT #155/105 M/S: #125/85 (or #115/75) DT Mod: 5RFT! 12 SDL #70/53 (#53/35) 9 HPC #35/25 DB’s 6 S2O (same DB weight as the HPC) In succession… B) 10R of...
by Kim Stevens | Jul 30, 2015 | WOD
Thursday! A) 8:00 EMOM! 3-3-3-2-2-2-1-1 Power Snatches (or Hang Power Snatches) *Progressively Loading, T&G, UB! Suggested Starting Weight: E: #95/65 RX: #85/55 M/S: #75/45 Rest 3:00! B) 17:00 EMOM! 5:00: 10 Wall Ball Shots E: #20/14 (12ft./10ft.) RX: #20/14...
by Kim Stevens | Jul 29, 2015 | WOD
Wednesday! Strength: (20:00) Work off of (100%) of your 1RM Clean & Jerk! Perform singles but rest no more than 7 seconds between reps (rest as needed between sets). Clean and Jerk 60%x2 65%x2 70%x2 75%x2 80%x2 or 3 Rep AHAP! Then… Clean Pulls (not high...
by Kim Stevens | Jul 28, 2015 | WOD
Tuesday! Strength: (15:00) 10 Rep AHAP Back Squat! *Add #5 from your last 10RM BS! Strength Alternative: 15:00 AMRAP! 20 G2O #35/25 20 Split Jump Lunges (Alt. Lunges) 20 Alt. Plank Hold Shoulder Taps 100 M Run Met Con: 12:00 AMRAP! 3-6-9-12-15-18-21-24… *Sprint...
by Kim Stevens | Jul 27, 2015 | WOD
Monday! A) Met Con: 12:00 Clock! E: 4RFT! 250 M Row (5/6) 10 OH Swings #70/53 10 KB High Pulls 10 Goblet Squats RX: 4RFT! 10 OH Swings #53/35 10 KB High Pulls 10 Goblet Squats 250 M Row (5/6) M/S: AMRAP! 15 Calories: Bike 10 OH Swings #44/25 10 KB High Pulls 10 Goblet...
