by Kim Stevens | Jan 24, 2015 | WOD
Sabado Gigante! Met Con: 28 min Clock! A) 8 min AMRAP! 10 HPC (DB – HPC) E: #115/75 RX: #105/65 S: #95/55 12 Air Squats 15 Hollow Rocks (Sit-ups) 2 min Rest! B) 8 min EMOM: (7/8) E: 175/150 M Row RX: 150/125 M Row S: 125/115 M Row 2 min rest! C) 8 min EMOM: 100...
by Kim Stevens | Jan 24, 2015 | WOD
Friday Met Con: 28 min clock! A) 5 min AMRAP! *Buy In: 400 M Run ME Box Jumps “24/20 (Alt. Step Ups) Rest 2 min! B) 5 min AMRAP! *Buy In: 35 Calories: Air Dyne Bike ME Rope Climbs (Wall Walks or C2G Walk Outs) Rest 2 min! C) 5 min AMRAP! *Buy In: 400 M Run ME...
by Kim Stevens | Jan 23, 2015 | WOD
Thursday! Strength: (15 min) Back Squats Work up to 65% (3-4 sets of 3 reps), then… 65%x6 reps 70%x6 reps 75%x6 reps 80%x5repsx2sets Or 3 Rep AHAP! CF Light: AMRAP! 10 DB-Suitcase Lunges 5 C2G Walkouts 10 BFSU 100 M Run Met Con: 15 min AMRAP! Ashley’s...
by Kim Stevens | Jan 22, 2015 | WOD
Wednesday! Strength: (15 min) Deadlift 90%x1repx4sets or 3 reps AHAP! CF Light: AMRAP! 10 DL (AHAP) 10 Seated WB (#12/8) 250 M Row (5/6) Met Con: 4RFT! (15 min) 12 Hang Power Snatches (Alt. DBS) E: #115/75 RX: #105/65 S: #95/55 E: 6 Bar or Ring Muscle-ups RX: Pull-ups...
by Kim Stevens | Jan 21, 2015 | WOD
Tuesday! Strength: (12 min) Strict Press! Work up to 85%: 3-4 sets of 3 reps, then… 85%x1repx5sets or 3 rep AHAP! CF Light: AMRAP! 10 DP – SP 20 RKBS (AHAP) 50 Russian Twist (KB) 10 Cal: Bike Met Con: 15 min AMRAP! *Buy In: 25 Ball Slam E: #50/30 RX:...
by Kim Stevens | Jan 20, 2015 | WOD
Monday! Strength: 10 min EMOM! BB Complex: UB 1 Power Clean + 1 Hang Power Clean + 2 Front Squats *Suggested starting weight… E: #135/95 RX: #115/85 M (50+): #95/65 *Add weight every minute. You will need to create a caddy (of weights) for yourself before the...
