by Kim Stevens | Jun 13, 2015 | WOD
Super Saturday! Met Con: Partner WOD For Time (35:00)! 800 M Run 50 BS E: #135/95 RX: #115/85 M/S: #95/65 50 KB High Pulls E: #70/53 RX: #53/35 M/S: #44+/35+ 50 Burpees 400 M Run 30 BS 30 KB High Pulls 30 Burpees 800 M Run 20 BS 20 KB High Pulls 20 Burpees Rules: All...
by Kim Stevens | Jun 12, 2015 | WOD
Friday! A) 10:00 EMOM: 3 Reps T&G (UB)… Progressively Loading: Power Clean + Push Jerk Suggested starting weight: E: #95+/65+ RX: #85/55 M/S: #75/45 *Alternative: Hang Power Clean + Push Press! CF Light: 10:00 AMRAP! 50 Mountain Climbers 50 Jumping Jacks 250...
by Kim Stevens | Jun 11, 2015 | WOD
Thursday! Strength: 20:00 to establish a 1RM Snatch (Power Snatch)! CF Light: 20:00 AMRAP! 20 G2O #25/15 BP 20 Knee Ins 200 M Run 50 Plank Hold Shoulder Taps Met Con: 10:00 Ladder! 3-6-9-12-15-18-21-24… Snatch (Hang Power Snatch) (any form from the ground) RX:...
by Kim Stevens | Jun 10, 2015 | WOD
Wednesday! Met Con: For Time (35:00) E: 50 Hollow Rocks 800 M MB Run #50/30 25 TTB 1000 M Row (5/6) 15 TTB 75 Calories: Air Dyne Bike 25 TTB 800 M Run RX: 65 Calories: Air Dyne Bike 15 TTB 800 M MB Run #40/20 15 TTB 800 M Run 15 TTB 50 Hollow Rocks 1000 M Row (5/6)...
by Kim Stevens | Jun 9, 2015 | WOD
Tuesday! Strength: (15:00) FS Work off of 90% + #10 of your 1 Rep Max FS, then warm up to 65%… 65%x5 75%x5 85%x5+ or 3 Rep AHAP! CF Light: 15:00 AMRAP! 250 M Row (5/6) 20 Alt. Step Ups #35/25 25 KB High Pulls #44+/25+ Met Con: 15:00 AMRAP! *Goal = 3R+!...
by Kim Stevens | Jun 8, 2015 | WOD
Monday! Strength: (15:00) 5×5 “Romanian” Deadlift CF Light: 15:00 AMRAP! 15 DL (BB #95/65 or KB #53/35) 50 Russian Twist (#12/8 WB) 10 HRPU 100 Singles 100 M Run Met Con: 15:00 AMRAP! E: 5 Power Cleans #185/135 8 C2B Pull Ups 100 M FC #45/35...
