by Kim Stevens | Nov 20, 2014 | WOD
Thursday! Strength: (12 min) BS Progressively load up to 70% (4-5 sets), then… 70%x6 80%x3 85%x2x2 90%x2 or 3 rep AHAP! CF Light: AMRAP! 100 M Run 20 alt. Reverse Lunges (DBs) 15 Air Squats 12 HRPU 10 (weighted) Sit Ups Met Con: (15 min) Teams of 2: Chipper! 400...
by Kim Stevens | Nov 20, 2014 | WOD
Wednesday! Strength: (12 min) SP Work up to 75% of your 1RM SP, then do… 5×3 @ 75% or 3 rep AHAP! CF Light: AMRAP! 250 M Row 10 DB Shoulder Press (AHAP) 10 Squat Jumps 10 BFSU Met Con: 15 min AMRAP! *Rope Climb (to be done @ any point during the round): E:...
by Kim Stevens | Nov 19, 2014 | WOD
Tuesday! Strength: (15 min) DL: Work up to 80%, then… 5×1 @ 80% (be explosive) or 3 rep AHAP! Met Con: 18 min AMRAP! Happy Birthday Shirley! 11/17/1966 (48) Buy In: 48 OH Swings E: #70/53 RX: #53/35 M: #44/25 66 Dubs (132 Singles) —- AMRAP! 11 alt....
by Kim Stevens | Nov 19, 2014 | WOD
Monday! Met Con: For Time! (35 min time cap) 800 M Run 5 Thrusters E: #135/95 RX: #115/85 M: #105/75 10 OTB Burpees 5 Thrusters —- 400 M Run 5 Thrusters 10 OTB Burpees 5 Thrusters —- 800 M Run 5 Thrusters 10 OTB Burpees 5...
by Kim Stevens | Nov 16, 2014 | WOD
Saturday! A) Met Con: 10 min AMRAP! *Buy In: 400 M Run! 12 Wall Ball Shots E: (10ft.) #20/14 (10ft./9ft.) 10 Ball Slams E: #50/30 RX: #40/20 M: #20/14 8 Knees to Arms (Knee Hugs) Rest 2 min! B) Met Con: 10 min AMRAP! *Buy In: 500 M Row! 12 Alt DB Snatches E: #45/35...
by Kim Stevens | Nov 15, 2014 | WOD
Friday! Strength: (12 min) 1 rep MAX C&J or 1 rep AHAP PC + PJ (PP) (P. loading from the ground) CF Light: AMRAP 250 M Row 25 Jack Presses 20 Ring Rows 15 BFSU Met Con: 15 min AMRAP! 200 M Sprint! 10 PP E: #135/95 RX: #115/85 M: #105/75 *Mod: DB PP 6 (C2W) Wall...
