by Kim Stevens | Dec 18, 2015 | WOD
Fun Friday!: 5 Rep Heavy OHS! Strength MOD: OHS Skill Work from the ground. Strength Alternative: 12:00 AMRAP! 30 SDL #53/35 30 Mountain Climbers 30 Alt. Lunges #35/25 15 BFSU Met Con: 12:00 Clock! 3-6-9-12-15 FS E: #155/105 RX: #135/95 M/S: #115/85 (#105/75 or...
by Kim Stevens | Dec 17, 2015 | WOD
Thursday! Met Con: For Time (35:00)! 400 M Run 21-15-9 Hang Power Cleans (DB HPC #35/25) E: #115/85 RX: #105/75 M/S: #95/65 *Perform Double-Unders after each set of Hang Power Cleans. E: 35 Dubs RX: 30 Dubs M/S: 25 Dubs (15 Dub attempts or 75 Singles) *Penalty:...
by Kim Stevens | Dec 16, 2015 | WOD
Wednesday! Gio’s B-Day “partner” WOD! DOB: 12-16-93 (22) A) Take 12:00 for you and your partner to work up to a 3 rep heavy S2O (from the rac. Split Jerk is preferred). Last successful lift for each athlete combined = your score. *REST 3:00 (12:00 to...
by Kim Stevens | Dec 15, 2015 | WOD
Tough Tuesday! Met Con(s): 33:00 Clock! A) 8:00 progressively loading EMOM! Work up to a heavy “triple” Power Snatch (UB)! E: #115/65 (must add a minimum of #10 total every minute and hit at least #155/105). RX: #95/65 (must add a minimum of #5 total every...
by Kim Stevens | Dec 14, 2015 | WOD
Motivating Monday! Strength: Cleans Warm up to 70% – 80% of your 1 rep MAX (full) Clean. Perform 6-8 sets of 1 Clean Pull + 1 (full) Clean. Drop and reset after the clean pull resting no more than 5 to 7 seconds between reps. Strength MOD: Work up to a 3 Rep...
by Kim Stevens | Dec 12, 2015 | WOD
Saturday! Met Con: For Time (35:00)! “Keep Grinding” E: 150/100 Calorie Row 8 Rope Climbs 50 OH Swings #70/53 200 M FC #55/45 DB 25 Target Burpees RX: 6 Rope Climbs 75 OH Swings #53/35 150/100 Calorie Row 200 M FC #45/35 DB 25 Target Burpees M/S: 200 M FC...
