by Kim Stevens | Jul 18, 2015 | WOD
Super Saturday! Met Con: 4RFT (35:00) *BUY IN: 50 Wall Ball Shots E: #20/14 (10ft.) RX: #20/14 (10ft./9ft.) M/S: #14/12 (10ft./9ft.) E: 15 DL #135/95 12 Hang Power Cleans 15 Box Jump Over’s “24/20 400 M Run RX: 15 DL #115/75 12 Hang Power Cleans 15 Box...
by Kim Stevens | Jul 17, 2015 | WOD
Friday! Strength: (12:00) 3 Rep AHAP Push Press! CF Light: 12:00 AMRAP! 20 Ring Rows 20 Goblet Squats #44/25 KB 20 Alt. Plank Climbs 20 Sit Ups Met Con: 12:00 AMRAP! *Goal: 4-5R+ E: 10 S2O #155/105 20 Alt. Split Jump Lunges 35 Dubs RX: 10 S2O #135/95 20 Alt....
by Kim Stevens | Jul 16, 2015 | WOD
Thursday! Met Con: Partner WOD: “Chipper” (35:00)! E: 1 mile alternating MB Run #50/30. Athletes must run together. Each athlete must run a total of 800 M with their MB. Partition the run however you like. 100 OH Swings #70/53 80 OTKB Burpees 60 Calorie...
by Kim Stevens | Jul 15, 2015 | WOD
Wednesday! Strength: (15:00) Clean & Jerk 60%x3 reps 65%x3 reps 70%x3 reps 75%x3 reps Mod: 3 rep AHAP! CF Light: 12:00 AMRAP! 100 Singles 25 KB High Pulls #35/25 15 Sit Ups Met Con: 15:00 Clock! E: Fran’s Crazy Sister 21-15-9 BB Thrusters #115/75 C2B Pull...
by Kim Stevens | Jul 14, 2015 | WOD
Tuesday! Strength: (12:00) Romanian DL 5×5 (progressively loading)! CF Light: 15 Ring Rows 10 Burpees 15 Air Squats 10 Knee Hugs 100 Singles Met Con: 15:00 AMRAP! Goal: 3-4R+ E: 10 Power Snatches #135/95 100 M FC #45/35 15 Calorie: Air Dyne Bike RX: 15 Calorie:...
by Kim Stevens | Jul 13, 2015 | WOD
Motivated Monday! Strength: (15:00) 10 Rep MAX BS Strength Alternative: 3 Rep AHAP CF Light: 25 OH KB Swings #35/25 50 Mountain Climbers 200 M Run Met Con: 13:00 AMRAP! *Goal: 2-3R+ Alie’s B-Day WOD 7-13-80 (35) E: 7 Hang Power Cleans #155/115 13...
