by Kim Stevens | Dec 16, 2014 | WOD
Saturday! 4RFT: (35 min)! Buy In: 100 Dubs (250 Singles) 400 M Run 15 Ball Slam E: #50/30 RX: #40/20 M: #20/14 12 SDHP E: #105/75 RX: #95/65 M: #85/55 15 Hollow Rocks (12 Sit...
by Kim Stevens | Dec 13, 2014 | WOD
Friday! Strength: (12 min) SP 5×5 @ 75% or 3 rep AHAP! CF Light: AMRAP! 20 Alt. Reverse Lunges (DBs) 10 C2G Walk Outs (HRPU) 20 SDHP (KB) Met Con(s): A) 6 min AMRAP! 10 Alt. Pistol Squats E: 4 each (8) Weighted Pistol Squats #35/25 KB Mod 1: Pistol Squat attempts...
by Kim Stevens | Dec 11, 2014 | WOD
Wednesday! Strength: (15 min) DL 5×3 @ 80% or 3 rep AHAP (p. loading) CF Light: AMRAP! 100 Singles 15 Knee Ins 15 Ring Rows 15 Goblet Squats (KB) Met Con: (15 min) AMRAP! 200 M Run 8 sets: Alt. Pull Up/TTB (1 Pull up + 1 TTB = 1 set) Mod: 12 HRPU 12 Alt. FRL E:...
by Kim Stevens | Dec 10, 2014 | WOD
Tuesday! A) 800 M RFT! (EMOM) clock will begin as soon as the last athlete gets back from the run! B) 32 min EMOM (circuit: 4R): 1 min on/1 min off! MD Row (7/8) ME Alt KB Snatches E: #53/35 RX: #44/25 S: #35/18 (20) Mod: ME Alt. Clean & Press ME HSPU Mod: ME...
by Kim Stevens | Dec 9, 2014 | WOD
Monday! Strength: (12 min) BB Complex: (1 set AHAP/ p. loading) 1 Clean + 1 Hang Clean + 1 Jerk (PJ or Split) UB Or 1 PC + 1 HPC + 1 PP CF Light: AMRAP! 50 Mountain Climbers 15 G2O (BP) 50 Russian Twist (KB) Met Con: (12 min) AMRAP (Ladder)! *Buy In: 50 Dubs (125...
by Kim Stevens | Dec 7, 2014 | WOD
Saturday! Met Con: 4RFT! 400 M “MB” Run E: #40/30 RX: #30/20 M: #20/14 20 alt. DB Snatches E: #45/35 RX: #35/25 M: #25/15 20 Hollow Rocks (BFSU) 20 alt. Suitcase Lunges (same weight as...
