by Kim Stevens | Feb 21, 2015 | WOD
Saturday! Met Con: 30:00 AMRAP! *200 M Run every 5:00 (beginning at minute 5:00)! E: 5 PP or PJ #115/85 10 Alt. Plank Rows #35/25 15 Air Squats RX: 5 PP or PJ: #105/75 10 Alt. Plank Rows #25/15(20) 15 Air Squats M(50+)/S: 5 PP or PJ (DB PP or PJ) #95/65 10 Alt. Plank...
by Kim Stevens | Feb 20, 2015 | WOD
Friday! Strength: (15:00) Deadlifts Progressively load to 95%: 5-5-3-3-2, then… 95%x1 rep x 3 sets or 3 rep AHAP CF Light: AMRAP! 10 Cal: Bike 25 OH KB Swings 15 Sit Ups Met Con: 15:00 AMRAP! SA’s B-DAY WOD! 2/19/94 (21) *940 M Row (7/8) + 21 Hollow Rocks...
by Kim Stevens | Feb 19, 2015 | WOD
Thursday! Met Con: 4RFT (35:00 time cap) E: 28:00 time cap! (5 reps) Full Snatches #135/95 (8 reps) Strict HSPU 400 M Run RX: (8 Reps) Power Snatches #115/75 (8 reps) HSPU 400 M Run M(50+)/S: (10 reps) Hang Power Snatches #95/65 (5 reps) assisted HSPU or (3 reps) Wall...
by Kim Stevens | Feb 18, 2015 | WOD
Wednesday! Met Con: For Time! (35:00 time cap) E: 28:00 time cap! *Buy In: 800 M Run 3R: PJ (mod: 10 BB PP or 12 DB PP) E: (5 reps) #155/115 RX: (8 reps) # 135/95 M(50+)/S: (10 reps) #115/75 50 Dubs (125 Singles) In succession… 3R: 10 Ring Dips (mod: 10...
by Kim Stevens | Feb 18, 2015 | WOD
Tuesday! Strength: (15 min) Front Squats 75%x5 reps 80%x4 reps x 2 sets 85%x3 reps x 2 sets Or 3 Rep AHAP! CF Light: AMRAP! 250 M Row (7/8) 50 High Knees or 50 Toe Taps 50 Plank Hold Shoulder Taps 30 Russian Twist (KB) Met Con: For Time (15 min) *Every 2:00 (beginning...
by Kim Stevens | Feb 17, 2015 | WOD
Monday! A) (10 min) Strict Pull-ups (OK to partner up) E: 5×5 “weighted” S-P.U. men: #12/14 WB women: #8/12 WB or #20 weighted vest RX: 5×5 “unassisted” S-P.U. S: 5×5(8) “banded” S-P.U. CF Light: AMRAP! 50 Singles 30...
