by Kim Stevens | Jun 27, 2015 | WOD
SUPER SATURDAY! Met Con: Never Ending Chipper (30:00)! *Nicole’s BDay WOD! 6/27/95 (20) E: #135/95 27 Calorie Row (5/6) 20 Power Cleans 200 M Run 20 HSPU 200 M Run 20 Front Rack Alternating Lunges 200 M Run 95 Double Under’s RX: #115/75 200 M Run 95 Double...
by Kim Stevens | Jun 26, 2015 | WOD
Friday! Strength: (15:00) 3 rep AHAP Push Press CF Light: 15:00 AMRAP! 10 (25 M) Side Shuffle Sprints 10 C2G Walk Outs 50 Bicycle Kicks 50 Alt. High Knees Met Con: 12:00 AMRAP! *Goal: 4R+ E: 10 S2O #155/115 12 Pull ups 15 Box Jump Over’s “24/20 RX: 10 Pull...
by Kim Stevens | Jun 25, 2015 | WOD
Thursday! Met Con: 4RFT (35:00)! E: 10 DL #255/185 15 Wall Ball Shots #20/14 (10ft.) 25 Weighted Hollow Rocks #25/15 BP 400 M Run RX: 10 DL #205/145 15 Wall Ball Shots #20/14 (10ft./9ft.) 25 Hollow Rocks 400 M Run M/S: 25 Hollow Rocks (BFSU) 15 Wall Ball Shots...
by Kim Stevens | Jun 24, 2015 | WOD
Wednesday! Strength: (15:00) FS Work off of 90% + #10 of 1RM FS! Warm up to 70% (3-4 sets), then… 70%x3 reps 80%x3 reps 90%x3+ reps Strength Mod: Work off of 90% of your 90% or Work up to a 3 Rep AHAP! CF Light: 15:00 AMRAP! 250 M Row (5/6) 15 Hollow...
by Kim Stevens | Jun 23, 2015 | WOD
Tuesday! Strength: (15:00) 1RM Power Clean 3-3-2-2-1-1-1… *Alternative: 1RM Hang Power Clean CF Light: 15:00 AMRAP! 50 Alt. Toe Taps “16 Box 20 Alt. Reverse Lunges #25/15 DB 50 Russian Twist #25/15 DB 50 Jumping Jacks Met Con: 15:00 AMRAP! *Goal: 4R+ E:...
by Kim Stevens | Jun 22, 2015 | WOD
Monday Gainz! Strength: (20:00) Work off of (100%) of your 1RM Full Snatch (Power Snatch)! Warm up to 60% (2-4 sets of 1-3 reps), then… Perform singles but rest no more than 7 seconds between reps (rest as needed between sets). 3×60% 3×65% 3×70%...
