by Kim Stevens | Dec 26, 2015 | WOD
Saturday! “The Day After” Met Con: 35:00 AMRAP: Partner WOD! *Buy In: 200 M Buddy Carry! 20 TTB (TTB attempts or Double Knee Hugs) 30 BS E: #135/95 RX: #115/85 M/S: #105/75 (#95/65) (DB FS #35/25) 40 Box Jumps (Alt. Step Ups) E: “30/24 RX:...
by Kim Stevens | Dec 24, 2015 | WOD
Merry Christmas! Met Con: For Time (45:00) “12 Bars of Christmas” RX: #95/65 (Scaled: #75/45) 1st Day: 1 Deadlift 2nd Day: 2 Hang Power Cleans 3rd Day: 3 Front Squats 4th Day: 4 Shoulder “Strict” Press 5th Day: 5 Back Squats 6th Day: 6 Push...
by Kim Stevens | Dec 23, 2015 | WOD
Wednesday! Met Con(s): 30:00 Clock! A) 8:00 EMOM! Death by OH Swings! “Hold onto your Bell” 8-9-10-11-12-13-14-15 E: #70/53 RX: #53/35 M/S: #44/25 Total reps for each successfully completed set = your score. MAX reps is 92! REST! B) 8:00 AMRAP!...
by Kim Stevens | Dec 22, 2015 | WOD
Tough Tuesday! Strength: (15:00) 1 Rep MAX Clean & Jerk! Strength MOD: 1 rep Heavy Power or Hang Power Clean + 1 S2O. Strength Alternative: 12:00 AMRAP! 250 M Row (4) 25 OH Swings #44/25 KB 12 Double Knee Hugs Met Con: 15:00 Clock! Note re: G-Complexes: Each...
by Kim Stevens | Dec 21, 2015 | WOD
Monday! Strength: Back Squats (15:00) Take 90% of your 1RM BS plus #20 and use that number as your base weight to calculate the following: 65%x5 75%x5 85%x5+ (AMRAP) as many reps as possible. Strength MOD: 5 rep Heavy Back Squat! Strength Alternative: 12:00 AMRAP! 12...
by Kim Stevens | Dec 19, 2015 | WOD
Saturday! A) Met Con: (20:00) “The Chief” Perform MAX rounds in 3:00 for a total of 5R. Rest 1:00 after each 3:00 round. RX: #135/95 Mod: #115/85 (#95/65) *REST 5:00! B) Sprint Work (6:00)! In rotation, athletes will sprint 50 M AFAP to the...
