by Kim Stevens | Jul 11, 2015 | WOD
Sensational Saturday! Met Con: Chipper! (For Time: 40:00) Wall Ball Shots E: 80 reps: #20/14 (10ft.) RX: 60 reps: #20/14 (10ft./9ft.) M/S: 50 reps: #14/12 (10ft./9ft.) Air Dyne Bike E: 60 Calories RX: 50 Calories M/S: 50 Calories 50 Alt. Suitcase Lunges E: #45/35...
by Kim Stevens | Jul 10, 2015 | WOD
Friday! Strength: (15:00) S2O A) 5 rep MAX Strict Press B) 3 rep MAX Push Press C) 1 rep MAX Push Jerk CF Light: 15:00 AMRAP! 20 Alt. Reverse Lunges #25/15 DB’s 20 Alt. Clean & Press #35/25 KB 50 Bicycle Kicks Met Con: 12:00 AMRAP! *Run 100 M Run beginning...
by Kim Stevens | Jul 9, 2015 | WOD
Thursday! Met Con: 4RFT (35:00) E: *Buy In: 1000 M Row (for time) 6 Muscle Ups (Bar or Ring) 9 DB Hang Squat Clean Thrusters #45/35 12 Box Jump Over’s “24/20 400 M Run RX: *To be done at any time before the 30:00 mark: 750 M Row (for time) 9 DB Hang Squat...
by Kim Stevens | Jul 8, 2015 | WOD
Wednesday! Strength: (20:00) Full Snatches Work off of (100%) of your 1RM Full Snatch (Power Snatch). Warm up to 65% (2-4 sets of 1-3 reps), then… 3×65% 3×70% 3×75% 3×80% Then… Snatch High Pulls 3×65% 3×70% 3×75% or 3 rep AHAP! CF Light: 20:00 AMRAP! 20 Alt. DB...
by Kim Stevens | Jul 7, 2015 | WOD
Tuesday! A) 10:00 EMOM: BB Complex! *Progressively load every 2:00 beginning at 2:00, 4:00, 6:00 and 8:00. T&G and UB! OK to rest between the two sets. Suggested starting weight: E: #135/95 RX: #115/75 M/S: #95/65 E/RX: (2 sets): 2 Power Cleans + 1 Hang...
by Kim Stevens | Jul 6, 2015 | WOD
Monday! Strength: (15:00) FS Work off of 90% + #10 of 1RM FS! Warm up to 75% (3-4 sets), then… 75% x5 reps 85% x3 reps 95% x1+ reps CF Light: 15:00 AMRAP! 20 G2O #35+/25+ BP 50 Alt. Toe Taps 20 Alt. Plank Climbs 50 Russian Twists #25/15 KB Met Con: 12:00...
