by Kim Stevens | Feb 7, 2015 | WOD
SUPER DUPER Saturday! Met Con: 35 min AMRAP! 21 Wall Balls #20/14 E: 12ft./10ft. RX: 10ft./9ft. 15 DL E: #185/135 RX: #155/115 S: #135/95 Rope Climb E: 3 “b2b” RX: 2 @ any point during the round S: 1 assisted R.C. or 20 Plank Rows (DB’s) 200 M Run 50...
by Kim Stevens | Feb 7, 2015 | WOD
Strength: (11 Min Clock)! “Death by Clean Complex” 1 Power Clean + 1 Hang Clean (HPC) Begin the workout at 1:00 min! Minute 1: complete 1 complex Minute 2: complete 2 complexes Minute 3: complete 3 complexes Minute 4: complete 4 complexes and so on...
by Kim Stevens | Feb 6, 2015 | WOD
Thursday! Strength: (15 min) BB Complex! (Snatch Grip, Proggressive Loading from the Rack) Advanced Lifters: 2 Snatch Balance + 1 OHS UB Intermediate/Advanced: 2 BNPP + 1 OHS UB Beginner/Intermediate: FS “3 sec” Pause Squats CF Light: AHAP! 10 OHL (BP) in...
by Kim Stevens | Feb 5, 2015 | WOD
Winded Wednesday! Met Con: Tabata! 4 min (8R): 20 sec On/10 sec Off Air Dyne Bike (Max Cal in 4 min) Rest 2 min! OH Swings (ME Reps in 4 min) E: #53/35 RX: #44(50)/25(30) M(50+): #35/20 Rest 2 min! Dubs or Singles (ME Reps in 4 min) Rest 2 min! Box Jumps or Alt. Step...
by Kim Stevens | Feb 4, 2015 | WOD
Tuesday! Strength: (15 min) Deadlift 85%x5repsx3sets or 3 Rep AHAP! CF Light: AMRAP! 10 DL (BB) 100 Singles 50 Russian Twist (KB) Met Con: 15 min AMRAP! 10 SDL E: #205/155 RX:185/135 M(50+): 155/115 10 T2B (weighted Sit Ups: DB) 200 M “MB” Run E:...
by Kim Stevens | Feb 3, 2015 | WOD
Monday! Strength: (15 min) Back Squat 65%x5 reps 70%x5 reps 75%x4 reps 80%x3x2(repsxsets) or 3 rep AHAP! CF Light: AMRAP! 25 KBHP 20 Air Squats 15 Knee Hugs (full sit-up) 100 M Run Met Con: For time! (15 min) CF Open 14.5! RX: #95/65 M (55+): #65/45 (see...
