by Kim Stevens | Dec 22, 2014 | WOD
Saturday! Yada Yada Tabata: 8R (20 sec on/10 sec off) *ME reps (meters) + a Grand Total = Your Score SDHP (High Pulls) E: #70/53 RX: #53/35 M: #44(50)/25(30) Rest 1:30 min! HSPU (Alt. Plank Climbs) Rest 1:30 min! MD Row (7/8) Rest 1:30 min! Chin Ups (Reverse Grip)...
by Kim Stevens | Dec 20, 2014 | WOD
Friday! Strength: (12 min clock) Part A: 8 min to work up to a 1 rep “heavy” PS followed by Part B: 4 min to complete 3 sets of ME PS @ 75% of your heavy for the day. NO star fishing allowed! CF Light: AMRAP! 30 Alt. DB Snatches 250 M Row 30 Bicycle Kicks...
by Kim Stevens | Dec 19, 2014 | Uncategorized, WOD
Thursday! Strength: (15 min) Front Squats P. Load to 60% (3-4 sets), then… 60%x6x2 65%x5 70%x3 CF Light: AMRAP! 15 High Pulls (KB) 100 M Sprint 15 Hollow Rocks or BFSU Met Con: (15 min) 21-15-9 *5 (3) Burpees EMOM! BB Thrusters (DB Thrusters) E: #105/75 RX:...
by Kim Stevens | Dec 18, 2014 | WOD
Wednesday! Partner WOD! Team of two (30 min AMRAP) *Buy In: 400 M “MB” Run for time! E: #50/30 RX: #40/20 M: #20/15 *Each team must run together and with their own MB! 30 WBS #20/14 – 10ft./9ft. E: 12ft./10ft. 30 Box Jumps (Step Ups) E: “30/24...
by Kim Stevens | Dec 17, 2014 | WOD
A) Strict Pull Ups (10 min)! 5xME or 5×5 E: (weighted) RX: (unassisted) S: (banded) B) Met Con: 20 min click! 9 min: 1200 M Run followed by ME DL E: #205/155 RX: #185/135 M: #155/115 Rest 1 min: (D-load DL to PC weight) 6 min: 400 M Run followed by ME PC E:...
by Kim Stevens | Dec 16, 2014 | WOD
Monday! Strength: (12 min) 2 Rep AHAP Push Jerks (p. loading/rack) CF Light: AMRAP! 250 M Row 10 Strict Press (DB) 15 Air Squats Met Con: 3RFT! (15 min) *Non RX (Scaled): AMRAP! Buy In: 30 Split Jumps (20 alt. lunges) 200 M Run (100 M FC: DBs) 12 Push Press...
