by Kim Stevens | Feb 14, 2015 | WOD
Saturday! Met Con: For Time (30 min) E: #45/35 RX: #35/25 M: #25(30)/15(20) 100 M FC 30 alt. DB Snatches 10 alt. Suitcase Lunges 200 M Run 100 M FC 20 alt. DB Snatches 20 alt. Suitcase Lunges 400 M Run 100 M FC 10 alt. DB Snatches 30 alt. Suitcase Lunges 200 M Run 100...
by Kim Stevens | Feb 14, 2015 | WOD
Friday! A) 15 min: As many sets as possible (AFAP)! *Workout to be done in rotation (groups) Push Sled Work! 50 M (per athlete) Men: 45×3 (or 4) Women: 45×2 (or 3) CF Light: AMRAP! 15 Ring Rows 15 Ball Slam 50 Russian Twist (KB) 20 Alt. Lunges (DB) B) Met...
by Kim Stevens | Feb 13, 2015 | WOD
Thursday! Strength: (15 min) DL Warm-up to 90% then… Deadlift-90%x3x3 or 3 rep AHAP! CF Light: AMRAP! 10 DL 25 KB High Pulls 50 High Knees 100 M Run Met Con: For Time (12 min) *Buy In: 25 Dubs (65 Singles) 2 Rounds: 10 DL E: # 185/155 RX: #155/115 M/S:...
by Kim Stevens | Feb 12, 2015 | WOD
Wednesday! Met Con: 4RFT (35 min) Squat Clean Thrusters (Mod: BB or DB Thrusters or DB Hang Power Clean + PP) E: (5 reps) #155/115 RX: (7 reps) #135/95 M(5 0+)/S: (9 reps) 105/75 Pull Ups (any form) E: 15 RX/M: 12 S: 12 Banded or 10 C2G Walk Outs or 10 HRPU) 400 M...
by Kim Stevens | Feb 11, 2015 | WOD
Tuesday! Strength: (15 min) Back Squats Warm-up to 75% (3-4 sets of 5 reps), then… 75%x5 reps 80%x5 reps x2 sets 83%x3 reps 80%x5 reps or 3 rep AHAP! CF Light: AMRAP! 15 Ball Slam 15 Ring Rows 100 M Run 50 Bicycle Kicks Met Con: 12 min AMRAP! 200 M...
by Kim Stevens | Feb 10, 2015 | WOD
Monday! Strength: (15 min) Progressively Loading from the Rack! 3 rep AHAP Strict Press (UB), then… 2 rep AHAP Push Press (UB), then… 1 rep AHAP Push Jerk Note: Treat the SP as more of a light to moderately heavy warm-up (3-4 sets). CF Light: AMRAP! 100 M...
