by Kim Stevens | May 9, 2015 | WOD
Super Saturday! Met Con: Partner WOD “Barbara” (35:00)! *Mod: Add 10 reps to each exercise. Rules: *Reps must be shared equally. You cannot work while your partner works. Rest as needed (Note: 3:00 strict rest has been eliminated). You MUST have FUN ....
by Kim Stevens | May 8, 2015 | WOD
Friday! Strength: (15:00) Front Squat Work off 90% of your 1RM! Warm up to 70%, then… 70%x3 reps 80%x3 reps 90%x3+ reps *Last set of 3+ is NON Maximal! CF Light: 15:00 AMRAP! 50 Alt. Plank Hold Shoulder Taps 20 KB High Pulls 20 Alt. Split Jump Lunges 50 Bicycle...
by Kim Stevens | May 7, 2015 | WOD
Thursday! Strength: 10:00 EMOM! Complete 2 sets (BB Complex) every minute on the minute: 1 Power Clean + 1 Hang Clean UB E: #185/145 RX: #155+/115+ M/S: #135+/95+ *Mod: 1 PC + 1 HPC CF Light: 10:00 AMRAP! 15 DB FS #35/25 25 Dubs or 50 Singles 15 Sit up with WBS #14/12...
by Kim Stevens | May 6, 2015 | WOD
Wednesday! Strength: (15:00) Shoulder to OH! A) 3 rep AHAP Strict Press B) 2 rep AHAP Push Press C) 1 rep AHAP Push Jerk Note: Once you hit a MAX, move onto your next progression! CF Light: 15:00 AMRAP! 30 Squat Jumps 20 Alt. “KB” C&P 10 Ball Slam 10...
by Kim Stevens | May 5, 2015 | WOD
Tuesday! Met Con: 4RFT (30:00) For Time: E: 35 Calories: Row RX: 30 Calories: Row M/S: 30 Calories: Air Dyne Bike! 12 Sumo DL E: #205/165 RX: #185/135 M/S: #155/115 15 OH KB Swings E: #70/53 RX: #53/35 M/S: #44+/25+ 200 M...
by Kim Stevens | May 4, 2015 | WOD
Motivating Monday! Strength: 12:00 Progressively Loading from the rack… A) Advanced: OHS 3-3-2-2-1-1-1… (Heavy Single) B) Beginner/Intermediate: 3 rep Heavy: 3 sec “Pause” FS or 3 rep AHAP FS CF Light: 12:00 AMRAP! 20 Alt. Step Ups (DBs) 15...
