by Kim Stevens | Apr 25, 2015 | WOD
Super Saturday! EMOM (32 min Clock): 5R! *30 sec ON: Work *30 sec OFF: Rest ME Goblet Squats E: #70/53 RX: #53/35 M/S: #44+/25+ ME TTB (Tuck Jumps or Alt. High Knees) ME G2O with alternating Lunge E: #45/35 RX: #35/25 M/S: Same # as RX! ME Hollow Rocks (Sit Ups) E:...
by Kim Stevens | Apr 24, 2015 | WOD
Strength: (12:00) 1 rep Heavy BB Complex! (progressively loading from the rack). To be done UB! 1 Push Press 1 Push Jerk 1 Split Jerk Mod: 1 PP + 2 PJ CF Light: 12:00 AMRAP! 250 M Row (5/6) 50 Mountain Climbers 25 G2O #35/25 BP 15 BFSU Met Con: 12:00 AMRAP! E: 10 Alt....
by Kim Stevens | Apr 23, 2015 | WOD
Thursday! Strength: (15:00) 5-3-2-1-1-1-1… (progressively loading) Cleans (from the Power Position AKA Pocket Cleans) CF Light: 15:00 AMRAP! 250 M Row (5/6) 15 Ring Rows 50 Bicycle Kicks (with a 2 sec pause on the kick out) Met Con: 12:00 AMRAP! E: BB Complex: 2...
by Kim Stevens | Apr 22, 2015 | WOD
Wednesday! Met Con A: 15:00 Clock! 80 C2G Burpees (for time) EMOM: Beginning at the start of the clock! E: 12 OH KB Swings #70/53 RX: 12 OH KB Swings #53/35 M/S: 15 OH KB Swings #44+/25+ Met Con B: 15:00 5×200 M Sprints (every 3:00 beginning at the 0:00 mark) The...
by Kim Stevens | Apr 21, 2015 | WOD
Tuesday! Strength: (12:00) 3 rep AHAP Snatch Grip Deadlifts! Met Con: 15:00 AMRAP! *Goal: 3R+ E: 8 Hang Power Snatches #135/95 10 C2B Pull Ups 20/15 Calorie Row (5/6) RX: 8 Hang Power Snatches #105/75 Men: 8 C2B Pull Ups Women: 8 Pull Ups 20/15 Calorie Row...
by Kim Stevens | Apr 20, 2015 | WOD
Monday! Strength: (15:00) FS Work off of your 90% 1RM! 1 sets x 5 reps @ 65% 1 sets x 5 reps @ 75% 1 sets x 5 reps @ 85%+ CF Light: 15:00 AMRAP! 50 Toe Taps (12″ box) 40 KB High Pulls 30 Mountain Climbers 20 BFSU Met Con: Chipper! (For Time 12:00) E: 50 Wall...
