by Kim Stevens | Feb 28, 2015 | WOD
Saturday! Met Con: 4RFT! (35:00) Buy In: 100 High Pulls E: #70/53 RX: #53/35 M: #44(50)/25(30) 10 Alt. BB Step Ups “20/18 E: #75/55 RX: #65/45 M: #55/35 15 Med Ball Thrusters E: #50/30 RX: #40/20 M: #20/15 20 V-Ups (25 Sit Ups) 400M Run...
by Kim Stevens | Feb 27, 2015 | WOD
Friday! Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout...
by Kim Stevens | Feb 26, 2015 | WOD
Thursday! Met Con: For Time (35:00) 50 BFSU 1 mile (800 M) Run 40 BFSU 750 (500) M Row (7/8) 30 BFSU 75 (50) Calories: Air Dyne Bike 20 BFSU *Modifications to this workout are listed in (...
by Kim Stevens | Feb 25, 2015 | WOD
Wednesday! Strength: (12:00) Floor Press 5×5 Heavy (progressively loading from the rack)! CF Light: AMRAP! 15 Calories: Air Dyne Bike 50 Toe Taps (12″ box) 15 Ring Rows Met Con: 15:00 AMRAP! 16 Alt. DB Snatches E: # 45/35 RX: #35/25 M/S: #25/15(20) 6...
by Kim Stevens | Feb 24, 2015 | WOD
Tuesday! Strength: (15:00) BS Warm up to 75% (3-4 sets), then… 75%x5 reps x2 settlement 80%x5 reps x3 sets Or 3 rep AHAP! CF Light: AMRAP! 20 Alt. Lunges (DBs) 20 HRPU 50 Russian Twist (KB) 100 M Run Met Con: For Time (15:00) 21-15-9 OH KB Swings E:...
by Kim Stevens | Feb 23, 2015 | WOD
Monday! Strength: 10:00 EMOM *Add weight every 2:00! E: 1 set: 1 Clean + 2 Split Jerks RX: 1 set: 1 Clean (any form from the ground) + 2 S2O (PP or PJ) M(50+)/S: 1-2 sets: 1 Clean (any form) + 2 S2O (same as RX) Suggested starting weights: E: #115/85 RX: #105/75...
