by Kim Stevens | May 23, 2015 | WOD
Super Saturday! Met Con: 4RFT (35:00) E: 15 PP #135/95 15 Wall Balls #20/14 Men & Women: 10ft. 10 OTB Burpees 400 Run RX: 15 Wall Balls #20/14 (10ft./9ft.) 15 Push Press #115/75 10 OTB Burpees 400 M Run M/S: 10 OTB Burpees 15 PP (DB PP) #95/65 15 Wall Balls...
by Kim Stevens | May 22, 2015 | WOD
Friday! A) 4×200 M Sprints (2:30 clock per round). Your slowest time will get recorded on the board. Rest 1:00! B) 10:00 ME Dubs (Singles)! 10 Ball Slams EMOM! E: #50/30 RX: #40/20 M/S: #30+/15+ Rest 1:00 C) 12:00 AMRAP! E: 10 Power Cleans #135/95 12 TTB 250 M...
by Kim Stevens | May 21, 2015 | WOD
Thursday! Strength: (15:00) FS Work off of 90% of your 1RM! Warm up to 75%, then… 75%x5 reps 85%x3 reps 95%x1+ reps (Non Maximal! or 3 Rep AHAP! CF Light: 15:00 AMRAP! 250 M Row (5/6) 20 Alt. OH KBS + KB High Pulls #35/25 50 Alt. Toe Taps (“12 Box) 50 Bicycle...
by Kim Stevens | May 20, 2015 | WOD
Wednesday! A) 10 min EMOM: 3 Power Snatches (3 Hang Power Snatches) T&G and UB. Progressively Loading every minute on the minute. Suggested started weight: E: #95/65 RX: #85/55 M/S: #75/45 CF Light: 10 min EMOM 8-10 HPC + PP (AHAP) B) Met Con: 15:00 AMRAP! E: Buy...
by Kim Stevens | May 19, 2015 | WOD
Tuesday! Strength: (12:00) 3 Rep AHAP Sumo Deadlift or 3 Rep AHAP (traditional) Deadlifts CF Light: 12:00 AMRAP! 10 Cal: Bike 10 Ball Slam 10 BFSU 50 Jumping Jacks Met Con: 15:00 AMRAP! *Run 200 M every 3:00 beginning at the 3:00 mark (3:00, 6:00, 9:00 & 12:00)!...
by Kim Stevens | May 18, 2015 | WOD
Monday! Strength: (12:00) 3 Rep AHAP Push Press! CF Light: 12:00 AMRAP! 15 DP PP #35/25 12 Squat Jumps 50 Russian Twist #25/15KB 100 M Run Met Con: 15:00 AMRAP! *Marcela’s B-Day WOD! 5/18/91 (24) E: Buy In: 91 Dubs + 24 C2B Pull-ups 5 OTB Burpees 18 OHS...
