by Kim Stevens | Apr 11, 2015 | WOD
Sabado Gigante! Met Con(s): 28:00 clock! A) 8:00 AMRAP! 200 M Run 8 HSPU E: Deficit HSPU men: 45+25 BP women: 45+15 BP RX: Traditional HSPU M/S: HSPU Attempts or 12 Ball Slam Rest 2:00! B) 8:00 AMRAP! 15 OH “KB” Swings E: #70/53 RX: #53/35 M/S: #44+/25+ 15...
by Kim Stevens | Apr 10, 2015 | WOD
Friday! Strength: (12:00) 2-2-2-2-2… BN Split Jerk (p. loading/from the rack) *Strength Mod: Split Jerk “skill work” or Push Jerks (non-maximal 2 rep semi-heavy). CF Light: AMRAP! 12 alt. Clean & Press (KB) 24 Mountain Climbers 12 (KB) High Pulls...
by Kim Stevens | Apr 9, 2015 | WOD
Strength: (10:00) 50 M Sled Pushes! (Partner up… 2-3 per sled) men: #45×3-4 women: #45×2-3 Met Con: For Time (15:00) Buy In: 800 M Run! 8 Hang Power Cleans E: #115/85 RX: #105/75 M/S: #95/65 12 BNL 16...
by Kim Stevens | Apr 8, 2015 | WOD
Wednesday! Strength: (20:00) 1 rep MAX FS (or 3 rep AHAP) CF Light: AMRAP! 15 Ball Slam 15 Goblet Squats (MB) or Air Squats 15 BFSU 15 Burpees Met Con: Never Ending Chipper (12:00)! E: 50 BB Thrusters #95/65 35 Calories: Air Dyne Bike 400 M “MB” Run...
by Kim Stevens | Apr 7, 2015 | WOD
Tuesday! Strength: (12:00) 3 Rep AHAP Floor Press CF Light: AMRAP! 50 Jack Presses (#5-15 DB) 40 Bicycle Kicks 30 Ball Slam #20/15 20 Alt. Lunges (no weight) Met Con: For Time (15:00) “Hellen” 400 M Run 21 KB Swings (OH) #53/35 12 Pull-ups (Mod: 16 total:...
by Kim Stevens | Apr 6, 2015 | WOD
Monday! Strength: (12:00) (Full) Snatch *Mod: Power Snatch or Hang Power Snatch 5-3-2-2-1-1-1… CF Light: AMRAP! 10 Calories: Air Dyne Bike 10 Alt. DB Snatches 50 Mountain Climbers Met Con: 15:00 AMRAP! (Goal = 3R+) *100 M Run every 2:00 beginning at the 2:00...
