by Kim Stevens | Jan 11, 2016 | WOD
Motivating Monday! Strength: (Full) Snatches (12:00)! Warm up to 80% of your 1 Rep MAX Snatch, then perform 6-8 reps with close to perfect form. Form is key! Strength MOD: 3 rep Heavy Power or Hang Power Snatches (singles). Strength Alternative: 12:00 AMRAP! 20 Alt....
by Kim Stevens | Jan 9, 2016 | WOD
Sabado Gigante! Met Con: 4RFT (35:00)! *Buy In: 100 OH Swings E: #70/53 RX: #53/35 M/S: #44/25 12 Alt. Step Ups (“20 Box) E: #45/35 RX: #35/25 M/S: #25/15 8 Sets: Alt. DB Plank Rows to S2O (same DB weight) = 1 set. 12 HRPU 200 M...
by Kim Stevens | Jan 8, 2016 | WOD
Fun Friday! Met Con: For Time (35:00)! “The Chip-A-Way” E: 2000 M Row (4) 100 Double-Under’s 800 M Run 75 Wall Ball Shots #30/20 (10ft./9ft.) 200 M Run 50 TTB 200 M Run RX: 80 Double-Under’s 100 Wall Ball Shots #20/14 (10ft./9ft.) 800 M Run...
by Kim Stevens | Jan 7, 2016 | WOD
Thirsty Thursday! You Strength: (15:00) 3RM Push Press Strength Alternative: 12:00 AMRAP! 50 Jumping Jacks 25 OH Swings #44/25 10 HRPU 10 BFSU Met Con: 12:00 Clock! “Ladder”: 2-4-6-8-10-12… and so on of the BB Complex! *PENALTY: Run 100 M if you drop...
by Kim Stevens | Jan 6, 2016 | WOD
Winded Wednesday! Strength: (15:00) BS Take 90% of your 1RM BS (optional: plus 20# or 10# or no additional weight) and use that number as your base weight to calculate the following: 70%x3 80%x3 90%x3+ (AMRAP) as many reps as possible. Strength MOD: 3 rep heavy BS...
by Kim Stevens | Jan 5, 2016 | WOD
Tough Tuesday! “Grind it Out” A) 25 M “ALL Out” Sled Pushes (10:00) Men: #45×3-4 BP’s Women: #45×2-3 BP’s B) Met Con: 15:00 Clock! *Total Reps = Your Score! 3:00 ME: OH Swings E: #70/53 RX: #53/35 M/S: #44/25 REST 1:00!...
