by Kim Stevens | Feb 27, 2016 | WOD
Sabado Gigante! Met Con: 25:00 AMRAP! E: 400 M Run 12 Power Cleans #155/105 24/20 Calorie Row 12 HSPU RX: 24/20 Calorie Row 12 Assisted HSPU (AB Mat ONLY) 12 Power Cleans #135/95 400 M Run M/S: 18/15 AD Bike 8 Assisted HSPU, 12 DB PP #35/25 or 30 Alt. Plank Hold...
by Kim Stevens | Feb 26, 2016 | WOD
Friday! Met Con: (20:00 AMRAP) CF Open 16.1! See pic for WOD description! Non registered athletes will do the following: Option 1: 12 Alt. OH Lunges “in place” #95/65 8 Lateral OTB Burpees 12 OH Lunges “in place” 8 C2B Pull Ups Option 2: 12...
by Kim Stevens | Feb 25, 2016 | WOD
Thursday! Met Con: Partner Workout (35:00)! 800 M “MB” Run #50/30 300 Double Under’s 100 OH Swings #70/53 80 TTB 60 Cal: AD Bike (1 bike per team) 40 Alt. Pistol Squats 20 OTKB Burpees RX: 800 M “MB” Run #40/20 250 Double Under’s...
by Kim Stevens | Feb 24, 2016 | WOD
Wednesday! Strength: (15:00) (Full) Snatches “Doubles”! Warm up to 70% of your 1 Rep MAX (full) Snatch, then perform 2 reps x 6 sets. Drop and reset after each rep but do not rest! Rest as needed after each set but mind the clock. Scale Down Option:...
by Kim Stevens | Feb 23, 2016 | WOD
Tough Tuesday! Strength: (15:00) Push Jerk! Warm up to 80% of your 3 Rep MAX Push Jerk and perform 4 sets x 3 reps. Strength Alternative: 12:00 AMRAP! 100 Singles 30 Mountain Climbers 12 Ball Slam #35/15 12 BFSU Met Con: For Time (12:00)! Ascending / Descending...
by Kim Stevens | Feb 22, 2016 | WOD
Motivated Monday! Strength: (15:00) Front Squats! Warm up to 90% of your 5 Rep MAX FS and perform 4 sets x 5 reps. Scale Down option: Take 90% of your 5RM FS and calculate 90% of that, then perform the above % work using that number. Strength Alternative: 12:00...
