by Kim Stevens | Jun 6, 2015 | WOD
Super Saturday! Met Con: 5RFT (35:00) Buy In: 800 M Run 10 OHS (15 BS or 25 weighted Squat Jumps #25/15 DB) E: #135/95 Rx: #115/75 M/S: #95/65 E: 10 Ring Dips Rx: 8 Ring Dips M/S: 6 Ring Dips or 10 assisted (seated) Ring Dips or 15 Box Dips (“18 box) Note: 2...
by Kim Stevens | Jun 5, 2015 | WOD
FUN Friday! Met Con(s): 32:00 Clock! 10:00! E/RX: MAX Calorie Row (5/6) 45 Sec ON/15 Sec OFF M/S: MAX Calorie Bike 45 Sec ON/15 Sec OFF 2:00 Rest! 8:00 AMRAP! 12 Wall Balls E: #20/14 (10ft. Only) RX: #20/14 (10ft./9ft.) M/S: #14+/12+ (10ft./9ft.) 12 Alt. Split Jump...
by Kim Stevens | Jun 4, 2015 | WOD
Thursday! Strength: (20:00) Work up to a 1 Rep Max Clean (Power Clean) 3-3-2-2-1-1-1… CF Light: 20:00 AMRAP! 500 M Row (5/6) 10 OTR Burpees 12 Alt. Suitcase Lunges #35/25 DB’s 15 Hollow Rocks Met Con: (8:00) Ascending Ladder (as many reps as possible)...
by Kim Stevens | Jun 3, 2015 | WOD
Wednesday! Met Con: 4RFT (30:00 E: *Buy In (For Time): “Isabel”… 30 Snatches #135/95 (Any form from the ground). 200 M Run 5 MU (Ring or Bar) 15 Box Jumps “30/24 RX: *Buy In (For Time): Modified “Isabel” 30 Power Snatches RX:...
by Kim Stevens | Jun 2, 2015 | WOD
Tuesday! Strength: (15:00) Work off of 90% + #10 of your 1 Rep Max DL, then warm up to 65%… 65%x5 75%x5 85%x5+ or 3 Rep AHAP! CF Light: 15:00 AMRAP! 250 M Row 50 Bicycle Kicks 20 Ring Rows 20 Alt. Step Ups “20 Met Con: 12:00 Clock! E: 4RFT! 15 SDHP #115/75...
by Kim Stevens | Jun 1, 2015 | WOD
Monday! Strength: (15:00) Work off of 90% + #10 of your 1 Rep Max BS, then warm up to 65%… 65%x5 75%x5 85%x5 or 3 Rep AHAP! CF Light: 15:00 AMRAP! 200 M Run 50 Mountain Climbers 50 Jumping Jacks 20 BFSU 20 HRPU Met Con: 12:00 Clock! E: 5RFT! 4 Sets BB Complex: 1...
