by Kim Stevens | Nov 13, 2015 | WOD
Friday! Strength: (15:00) Snatches! Warm up to 75% of your 1 Rep MAX (full) Snatch or Power Snatch, then perform the following… 6 sets x 2 reps @ 75%-85%! Drop and reset between each rep but rest no more than 7-9 seconds between reps. Rest as needed...
by Kim Stevens | Nov 12, 2015 | WOD
Thursday! Met Con: 35:00 Clock! E: 3RFT! Men: 21 calorie Row Women: 15 calorie Row 15 OH Swings #70/53 9 Alt. Pistol Squats 6 Deficit HSPU men: #45×4 BP’s women: #45×2 + #25×2 BP’s 1 Legless Rope Climb + 2 Rope Climbs RX: 4RFT! 21 OH Swings...
by Kim Stevens | Nov 11, 2015 | WOD
Wednesday! Strength: (12:00) Push Jerks! Work up to a 3 Rep MAX Push Jerk followed by a 2 Rep MAX followed by a 1 Rep MAX. If you fail, rest and move onto the next rep scheme. Your 3 Rep MAX goes on the whiteboard. Strength MOD: 3 Rep MAX Push Jerk (or Push Press)!...
by Kim Stevens | Nov 10, 2015 | WOD
Tuesday! Strength: (12:00) 3 Rep MAX “3 sec pause” Front Squat! Progressively load to a 3 Rep MAX “3 Sec Pause” Front Squat. When you hit your MAX (try not to fail), drop down to 90% and perform the following (UB) with NO pause. We are looking...
by Kim Stevens | Nov 9, 2015 | WOD
Monday! A) Met Con: For Time (20:00) E: 8 Muscle Ups (RX: 12 C2B/15 Pull-ups) 40 Dubs 12 Power Snatches #135/95 (RX: #95/65) 8 Muscle Ups (RX: 10 C2B/ 12 Pull-ups) 40 Dubs 9 Power Snatches #145/100 (RX: #105/75) 8 Muscle Ups (RX: 8 C2B/ 10 Pull-ups) 40 Dubs 6 Power...
by Kim Stevens | Nov 7, 2015 | WOD
Saturday! Met Con: For Time (35:00) *400 M Run 30/25 Calorie Row (6)! E: #205/145 – #70/53 RX: #185/135 – #53/35 M/S: #165/115 – #44/25 21-15-9 Deadlifts OH Swings 30/25 Calorie Row! 15-9-6 Deadlifts OH Swings 30/25 Calorie Row! 9-6-3 Deadlifts OH...
