by Kim Stevens | Nov 14, 2014 | WOD
Strength: (12 min) 3 rep AHAP Power Snatch – UB! CF Light: 100 Singles 50 High Knees (knees above hips) 50 Russian Twist (KB) Met Con: 12 min EMOM! *Rotate between each exercise for 12 min! 6 HPS E: #115/75 RX: #105/65 M: #95/55 (Mod: 12 KB Snatch Pulls –...
by Kim Stevens | Nov 13, 2014 | Uncategorized, WOD
Wednesday! Strength: (12 min) 5×5@70% Strict Press CF Light: 50 Mountain Climbers 20 alt. lunges 15 Hollow Rocks 20 alt. Plank Hold Shoulder Taps —- Met Con: 3RFT! (20 min) NON RX (of any form): Treat this WOD like an AMRAP! *750 M Row for time! 100 M FC...
by Kim Stevens | Nov 12, 2014 | WOD
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine...
by Kim Stevens | Nov 10, 2014 | WOD
Monday! Strength: (15) Front Squat 70×6 75×4 80×3 85x2x2 CF Light: 250 M Row 12 alt. KB Cleans (AHAP) 50 Russian Twist (KB) Met Con: (12 min Ladder) 1-2-3-4-5-6-5-4-3-2-1 Front Squat Hang Power Clean E: #115/85 RX: #105/74 M: #95/65 Mod: Use DB’s...
by Kim Stevens | Nov 9, 2014 | WOD
Saturday! Met Con: 3RFT! (35 min) Buy In: 50 Dubs (150 Singles) *Rope Climb (to be done at any point during the round) E: 2 legless RC RX: 2 traditional RC S: 1 unassisted or 1 assisted RC (tennis balls) or 5 Walk-outs 20 Alt. DB Snatches E: #45/35 RX: #35/25 S:...
by Kim Stevens | Nov 8, 2014 | WOD
Fun Friday! Strength: (10 min) SP E: 4 sets of (weighted) ME (6 or more) or 4×5 RX: 4 sets of ME or 4×5 S: 5 sets of ME or 5×5 (banded) —- Partner WOD! Met Con: (12 min) Partner WOD! 3 min: ME PC (HPC-DB: 2 = 1) E: 155/125 RX: 135/95 S: 115/75 3...
