by Kim Stevens | Apr 4, 2015 | WOD
“Kelly” 40 min Time Cap 5 Rounds 400m Run 30 Wall Balls 20lb/14lb 30 Box Jumps 24″/20″
by Kim Stevens | Apr 3, 2015 | WOD
by Kim Stevens | Apr 2, 2015 | WOD
Thursday! Strength: (20:00) 1RM Back Squat or 3 rep AHAP! CF Light: AMRAP! 100 Singles 50 Toe Taps 20 Goblet Squats (KB) 20 OH KB Swings (same #) Met Con: 10:00 AMRAP! E: 1 Legless + 1 RX Rope Climb (b2b) 16 Alt. OHRL #45/35 BP 100 M FC #45/35 DB’s RX: 2...
by Kim Stevens | Apr 1, 2015 | WOD
Wednesday! Met Con: 4RFT (30:00)! *Buy In: 800 M Run (For Time! E: 5 sets: (BB Complex) #115/75 1 Power Snatch + 1 Hang Power Snatch 12 Box Jumps “30/24 RX: 5 sets: (BB Complex) #95/65 1 Power Snatch + 1 Hang Power Snatch 12 Box Jumps “24/20 M/S: 10 Hang...
by Kim Stevens | Mar 31, 2015 | WOD
Tuesday! Strength: (12:00) 5×3 Push Press Work up to a a semi-challenging weight, then begin your first working set! CF Light: AMRAP! 50 Mountain Climbers 20 G2O (BP) 250 M Row (5/6) Met Con: 15:00 AMRAP! E: 5 MU (bar or ring) 10 KB High Pulls...
by Kim Stevens | Mar 30, 2015 | WOD
Monday! Strength: (15:00) 5-5-3-3-2-1-1 Hang Clean (HPC or HPC + FS) *Warm-up to a semi-challenging weight, then begin your first working set. Progressively loading! CF Light: AMRAP! 10 Calories: Air Dyne Bike 10 DL (BB – AHAP) 50 Alt. Plank Hold Shoulder...
