by Kim Stevens | Feb 1, 2016 | WOD
PR Monday! Strength: 1 Rep MAX Back Squat! Strength Alternative: 4RFT (35:00)! 15 Back Squats (Mod: DB Front Squats #35/25) E: #155/115 RX: #135/95 M/S: #115/85 (#105/75) 400 M Run 15 Hollow Rocks (Double Knee Hugs or Sit...
by Kim Stevens | Jan 30, 2016 | WOD
Sizzling Saturday! *Megan’s Birthday WOD: 1-29-91 (25) Met Con: 1RFT (35:00) 1 Mile RFT! 29 Clean & Jerks (Mod: Hang Power Clean + S2O) E: #145/105 RX: #135/95 M/S: #115/85 (#95/65) 91 Wall Ball Shots E: #20/14 (10ft. ONLY) RX: #20/14 (10ft./9ft.) M/S:...
by Kim Stevens | Jan 29, 2016 | WOD
Flexy Friday! Strength: (12:00) Take 80% of your 3 rep max Push Press and perform 4 Sets x 5 Reps with close to perfect form. Strength MOD: 3 Rep Heavy Push Press! Strength Alternative: 12:00 AMRAP! 250 M Row (6) 50 Toe Taps 30 Plank Hold Shoulder Taps 100 M Run Met...
by Kim Stevens | Jan 28, 2016 | WOD
Thirsty Thursday! EMOM(S): 30:00 Clock: A) 8:00 EMOM! 2-4-6-8-8-6-4-2 Hang Power Cleans 8-6-4-2-2-4-6-8 Burpees E: #155/105 RX: #135/95 M/S: #115/85 Rest 3:00! B) 8:00 EMOM! E: 1-2-3-4-4-3-2-1 MU + 2 Ring Dips but ONLY after the LAST set of MU of every round (UB)! RX:...
by Kim Stevens | Jan 27, 2016 | WOD
Winded Wednesday! Strength: (15:00) Power Snatches! Work up to a 5 Rep Max Power Snatch followed by a 3 Rep Max, then 1 rep Max using the time allotted. These are T&G reps. Start with sets of 5 reps, once you fail, go to 3 reps, then 1 rep! Form is key! Strength...
by Kim Stevens | Jan 26, 2016 | WOD
Tough Tuesday! A) Met Con: For Time (30:00) “I-95” E: 60/50 Calories: AD Bike 400 M Run 21 Thrusters #95/75 15 Thrusters #115/85 9 Thrusters #135/95 400 M Run 60/50 Calories: AD Bike RX: 100/75 Calorie Row 400 M Run 21 Thrusters #85/65 15 Thrusters #105/75...
