by Kim Stevens | May 2, 2015 | WOD
Saturday! A) 4×200 M Sprints (12:00 Clock) *Clock will be reset every 3:00. You will have the remaining time left (of the 3:00) to rest between Sprints! Rest 2:00, then… B) Met Con: 15:00 AMRAP! E: 12 Alt. OHL #115/85 10 Box Jumps “30/24 12 OTB...
by Kim Stevens | May 1, 2015 | WOD
Fun Friday! A) (10:00) Partner or Group workout! 50 M Sled Pushes men: 45×3-4 BP women: 45×2-3 BP Rest 2:00, then… B) Met Con: (21:00) Jessica’s B’Day “Chipper” WOD (DOB: 5-1-94 * 21) E: 100 Dubs 21 HPC #155/115 94 WBS #20/14...
by Kim Stevens | Apr 30, 2015 | WOD
Thursday! Strength: 12:00 (Full) Snatch from the Power Position/AKA Pocket Snatch (alternative: Hang Power Snatch) Warm-up sets: 5-3-2, then 1-1-1… CF Light: 12:00 AMRAP! 15 Goblet Squats (KB) 20 Weighted Sit Ups (DB) 30 Alt. Plank Climbs 50 Jack Press...
by Kim Stevens | Apr 29, 2015 | WOD
Wednesday! Strength: (15:00) Back Squat *Work off of 90% of your 1RM! Warm up to 70% then… 70%x3 reps 80%x3 reps 90%x3+ reps or 3 Rep AHAP! CF Light: 15:00 AMRAP! 100 Singles 15 Ball Slam #30/20 50 Alt. Plank Hold Shoulder Taps 50 Alt. Toe Taps (“12...
by Kim Stevens | Apr 28, 2015 | WOD
Tuesday! Strength: (15:00) Deadlift *Work off 90% of your 1RM! Warm up to 70% then… 70%x3 reps 80%x3 reps 90%x3+ reps (Non Maximal) or 3 Rep AHAP DL! CF Light: 15:00 AMRAP! 50 RKBS #35/25 50 Mountain Climbers 50 Bicycle Kicks 200 M Run Met Con: Chipper...
by Kim Stevens | Apr 27, 2015 | Uncategorized, WOD
Surprise Monday! Met Con: 4RFT (35:00) “J” (see pic) Mod A: *Buy In: 150 Dubs 15 C2B Pull Ups (women: Pull Ups) 10 FS #135/95 12 HSPP 20 Burpees Mod B: *Buy In: 100 Dubs (or 400 Singles) 10 assisted HSPU (or 15 DB SP #35/25) 10 FS #115/75 (or...
