by Kim Stevens | Mar 21, 2015 | WOD
Saturday! Met Con: For Time! 35:00 *Buy In: 3 min Plank Challenge! *15 Burpee Penalty if you drop @ any point (as part of the Buy-In right after the Plank Challenge)! 800 M Run 50 SDL KB High Pulls E: #70/53 RX: #53/35 M/S: #44+/25+ 50 Hollow Rocks 200 M Run 30...
by Kim Stevens | Mar 20, 2015 | WOD
FUN Friday! Met Con: 30:00 AMRAP! *Ricks B-Day WOD 3-20-68 (47) E: 4RFT! 300 M Run 3 Rope Climb (b2b) 20 Alt. BNBL #115/75 68 Bar Hop Overs 470 M Row (7/8) RX: 4RFT! 300 M Run 3 Rope Climb (OK to break up) 20 Alt. BNBL #95/65 68 Bar Hop Overs 470 M Row...
by Kim Stevens | Mar 19, 2015 | WOD
Thursday! Met Con: Circuit! (28:00 clock) A) 8:00 Max Calories: Air Dyne Bike! *10 Burpees (@ 2:00, 4:00, 6:00) 2 min Rest! B) 8:00 AMRAP! 10 DL E: #205/155 RX: #185/135 S: #155/115 12 OH KB Swings E: #70/53 RX: #53/35 S: #44+/25+ 2 min Rest! C) 8:00 EMOM! MB Sprint!...
by Kim Stevens | Mar 18, 2015 | WOD
A) 10:00 EMOM! 1 Power Snatch 1 Hang Snatch (UB) *Mod: 1 Power Snatch + 1 Hang Power Snatch 0:00 – 3:00 (warm-up phase) Do 2 sets of the above BB complex with same weight. Suggested weight: E: #115/75 RX: #95/65 S: #75/45 3:00-10:00 Do 1 set of the above BB...
by Kim Stevens | Mar 17, 2015 | WOD
Tuesday! Strength: (12:00) 5×5 Floor Press! *Aim for a #5 PR CF Light: AMRAP! 250 M Row (7/8) 15 Hollow Rocks (Sit Ups) 15 KB High Pulls 5 C2G Walk Outs Met Con: For Time (15:00) 30 Power Cleans (for time)! E: #155/115 RX: #135/95 M/S: #115/75 200 M FC E:...
by Kim Stevens | Mar 16, 2015 | WOD
Monday! Strength: (15:00) BS 80%x4 repsx2 sets 85%x3 repsx3 sets CF Light: AMRAP! 50 OH KB Swings 40 Mountain Climbers 30 Bicycle Kicks Met Con: For Time (12:00)! 3-6-9-12-9-6-3 BB Thrusters (DB’s) E: #115/75 RX: #95/65 S: #85/55 Box Jump Overs (Alt. Step Ups)...
