by Kim Stevens | Dec 6, 2014 | WOD
Friday! Strength: (15 min) 2 rep AHAP Snatch or Power Snatch (p. loading). *Drop and reset between reps! CF Light: AMRAP! 15 Ball Slam 25 Jumping Jacks 15 BFSU Met Con(s): 7 min each! (clock will run for 15:30 min) A) 7 min AMRAP! Buy In: 200 M Run 10 WBS 25 Dubs (50...
by Kim Stevens | Dec 5, 2014 | WOD
Strength: (12 min) SP 5×1 @ 80% or 3 rep AHAP! CF Light: AMRAP! 10 SP (DBs) 12 Alt. Lunges (DBs) 15 Weighted Sit Ups (DB) Met Con: (15 min) 3RFT! Non RX: AMRAP! 15 PP E: #135/95 RX: #115/85 M: #105/75 12 Reverse (alt.) BN FRL (same weight as PP) 100 M FC RX:...
by Kim Stevens | Dec 4, 2014 | WOD
Wednesday! Strength: (15 min) DL 5×5 at 75% or 5 rep AHAP CF Light: AMRAP! 10 DL (AHAP) 10 Burpees 10 KB HP (AHAP) Met Con: 3RFT! (15 min) Buy In: 50 Dubs (125 Singles) 15 HPC E: #115/85 RX: #105/75 S: #95/65 12 Box Jumps “24/20 10 E: C2B Pull Ups RX: Pull...
by Kim Stevens | Dec 3, 2014 | WOD
Tuesday! Met Con: 1RFT! (35 min) Buy In: 20 OTKB Burpees 400 M Run (500 M Row) 50 OH Swings E: #70/53 RX: #53/35 M: #44/25 400 M Run (500 M Row) 35 OH Swings E: #70/53 RX: #53/35 M: #44/25 10 OTKB Burpees 400 M Run (500 M Row) 25 OH Swings E: #70/53 RX: #53/35 M:...
by Kim Stevens | Dec 2, 2014 | WOD
Mandatory Monday! SWOD: (35 min time cap)! BB Bear Complex SWOD 7 sets of the sequence (5R) P. loading: Rest between rounds as needed but keep in mind that the time cap is 35 min! Pick your starting # and load from there. Ending weight gets recorded on the board....
by Kim Stevens | Nov 29, 2014 | WOD
Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces...
