by Kim Stevens | Dec 11, 2015 | WOD
Fun Friday! Strength: 3 Rep MAX Push Jerk! Met Con: 13:00 Clock! 3:00 ME Power Cleans *Buy In: 10 Burpees! E: #135/95 RX: #115/85 M/S: #105/75 (#95/65) (MOD: Alt. Dead Clean & Press #44/25 KB) *Rest 2:00! 3:00 ME HSPU *Buy In: 10 Burpees (MOD: Assisted HSPU,...
by Kim Stevens | Dec 10, 2015 | WOD
Thursday! Strength: (15:00) Deadlifts! Take 90% of your 1RM DL (optional: plus #10-#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 Deadlifts! Strength Alternative:...
by Kim Stevens | Dec 9, 2015 | WOD
Wednesday! Strength: Snatches (15:00) 1 Snatch Pull + 1 (full) Snatch x 6 @ 70-80% of 1RM. Perform 1 snatch pull, drop the bar between reps, resting no longer than 7-9 seconds. Strength MOD: 1 Snatch Pull + 1 Power Snatch or Skill work. Strength Alternative: 200 M Run...
by Kim Stevens | Dec 8, 2015 | WOD
Tuesday! Strength: Back Squats! Take 90% of your 1RM BS (optional: Plus #10) and use that number as your base weight to calculate the following: 75%x5 85%x3 95%x1+ (AMRAP) as many reps as possible. Try not to fail. Form should be close to perfect. Strength MOD: 3 Rep...
by Kim Stevens | Dec 7, 2015 | WOD
Motivating Monday! Met Con: For Time (35:00) E: 800 M Run 8 Muscle Ups 50 DL #205/145 50 Front Squats #135/95 6 Muscle Ups 50 Hang Power Cleans 50 S2O 8 Muscle Ups RX: 800 M Run 25 Pull Ups (men: C2B Pull Ups) 50 DL #185/135 50 Front Squats #115/85 15 Pull Ups (men:...
by Kim Stevens | Dec 5, 2015 | WOD
Super Duper Saturday! “Double Whammy” Met Con(s): For Time (40:00) A) Lynn’s B-Day WOD: 12/7/51 (64) 64 Wall Balls E: #30/20 (9ft. ONLY) RX: #20/14 (10ft./9ft.) M/S: #14/12 (10ft./9ft.) 7 Rope Climbs (assisted Rope Climb or 21 KB SDHP #44/25) 51...
