by Kim Stevens | Apr 18, 2015 | WOD
Saturday! Met Con: For Time! (35:00) 400 M Run 3R: 6 sets: BB Complex! 1 PC + 1 HPC + 1 S2O E: #115/85 RX: #95/65 M/S: #85/55 12 Air Squats 16 BFSU 200 M Run 3R: 6 sets: BB Complex! 1 PC + 1 HPC + 1 S2O 12 Air Squats 16 BFSU 400 M...
by Kim Stevens | Apr 17, 2015 | WOD
Friday! Strength: (15:00) DL Base your % off of 90% of your 1RM! 1 set x5 reps @65% 1 set x5 reps @75% 1 set x5+ reps @85% CF Light: 15:00 AMRAP! 15 Ring Rows 20 Alt. Step Ups (no #) 30 Box (Tri) Dips off the box 40 (AB) Knee-Ins 50 Jack Presses (#10-15 DB) Met Con:...
by Kim Stevens | Apr 16, 2015 | WOD
Thursday! Met Con: For Time (30:00) “Amanda” 9-7-5 Ring MU (Full) Snatches #135/95) Mod A: For Time (30:00) 18-14-10 Men: C2B Pull Ups Women: Pull-Ups Power Snatches #115/75 *KB Challenge: #53/35 If you finish Mod A by the 22:00 mark, rest as needed, then...
by Kim Stevens | Apr 15, 2015 | WOD
Wednesday! Strength: (15:00) BS Work off of your “strict” 90% 1RM! 1 sets x 5 reps @ 65% 1 sets x 5 reps @ 75% 1 sets x 5+ reps @ 85% (or 3 rep AHAP) CF Light: 15:00 AMRAP! 25 KB High Pulls (#35+/25+) 50 Mountain Climbers 50 Bicycle Kicks 100 KB Run Met...
by Kim Stevens | Apr 14, 2015 | WOD
Tuesday! Strength: (12:00) Super Set workout! *Alternate between both exercises. OK to partner up! A) 5 reps x 5 sets Bent Over (BB) Rows (Progressively Loading / UB). B) 8 reps x 5 sets Strict Pull-ups E: Weighted #20+/14+ WB RX: Unassisted M/S: Banded CF Light:...
by Kim Stevens | Apr 13, 2015 | WOD
Monday! Met Con: Partner WOD! (30:00 AMPAP) *Goal: 320 points (4RFT)! Each rep = 1 point except for the BB Complex. Each set = 1 point. E: 8 sets: BB Complex! 1 Power Clean + 1 Hang Clean + 1 FS #135/95 30 Wall Balls #20/14 (10ft./10ft.) 40 Calorie Row (5/6) 200 M...
