by Kim Stevens | Jan 13, 2015 | WOD
Monday! Strength: 10 min EMOM! BB Complex: UB 1 Power Snatch + 1 Hang Power Snatch + 2 OHS *Suggested starting weight… E: #95/65 RX: #85/55 M: #75/45 *Add weight after every minute. You will need to create a caddy (of weights) for yourself before the workout...
by Kim Stevens | Jan 10, 2015 | WOD
Super Saturday! Met Con: 4RFT! (35 min) 400 M Run 8 ea “single arm” KB Thruster (Two Arm “DB” Thrusters) E: #53/35 RX: #44(50)/25(30) S: #35/18 15 Target Burpees 25 Hollow Rocks...
by Kim Stevens | Jan 10, 2015 | WOD
Friday! Strength: (12 min) 3 rep AHAP PP CF Light: AMRAP! 20 Ball Slam 20 Suitcase DL (DBs) 50 Bicycle Kicks Met Con: 3RFT (15 min) Non RX(S): AMRAP! 8 HPC (10 HPC DBs) E: #155/125 RX: #135/95 M: #115/85 E: 5 Muscle Ups (Bar or Ring) RX: Men: 8 C2B Pull Ups Women: 8...
by Kim Stevens | Jan 8, 2015 | WOD
Thursday! Strength: (15 min) Front Squat – 60%x6 65%x6 70%x5 75%x3 70%x5 or 3 rep AHAP! CF Light: AMRAP! 100 M MB Run 10 FS (DBs) 10 alt. Step Ups with PP (DBs) Met Con: 15 min AMRAP! *Bike or Row (5/6): 35 Cal for time @ any point during the workout! Rope Climb...
by Kim Stevens | Jan 7, 2015 | WOD
Tuesday! Chipper (1RFT)! (35 min time cap) 150 Dubs (250 Singles) 100 Wall Ball Shots #20/14 E: 12ft./10ft. RX: 10ft./9ft. S: 500 M Row for time (7/8) C2GPU: E: 75 *Note: Hips must remain completely off the floor for each rep! RX: 50 S: 25 RX: 750 M Row for time (7/8)...
by Kim Stevens | Jan 7, 2015 | WOD
Wednesday! Strength: (15 min) DL 80%x3 reps x 4 sets or 3 Rep AHAP! CF Light: AMRAP! 20 Step Ups (DBs) 15 Ring Rows 50 Russian Twist (KB) Met Con: 12 min AMRAP! Buy In: 400 M Run 10 PS (HPS or 12 alt. DBS: AHAP) E: #105/75 RX: #95/65 M: #85/55 15...
