by Kim Stevens | Nov 6, 2015 | WOD
Friday! Strength: (15:00) Back Squats! Take 90% of your 1RM BS (Plus #10) and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 65% (2-3 sets of 3-5 reps) and perform the following… 65%x5 75%x5 85%x5 +...
by Kim Stevens | Nov 5, 2015 | WOD
Thursday! Strength: (15:00) Snatches! Warm up to 70% of your 1 rep max (full) Snatch, then perform the following….. 6 sets x 2 reps @ 70-80% Drop and reset between each rep but rest no more than 7-9 seconds between reps. Rest as needed between sets. Strength...
by Kim Stevens | Nov 4, 2015 | WOD
Wednesday! Strength: (15:00) 3 Rep Heavy Push Press! Work up to a 3 rep heavy Push Press (from the rack). Once you hit your heavy or fail (and if there’s time), drop down and perform the following… 90% X 3 reps 80% X 3 reps Strength Alternative: 12:00...
by Kim Stevens | Nov 3, 2015 | WOD
Tuesday! Strength: (15:00) DL Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 65% (2-3 sets of 3-5 reps) and perform the following… 65%x5 75%x5 85%x5 + (AMRAP) as...
by Kim Stevens | Nov 2, 2015 | WOD
Monday! Strength: 10:00 EMOM! Work up to a 3 rep heavy set of Thrusters (UB). Progressively loading from the ground. If you fail, drop down to a challenging weight and finish out the EMOM. Your last successful set will be noted on the whiteboard. Suggested starting...
by Kim Stevens | Oct 31, 2015 | WOD
“Swole Mate” Saturday”… AKA Partner WOD! Met Con: For Time (35:00)! 800 M Run (to be done together) 100 Box Jumps E: “30/24 RX: #24/20 M/S: #24/20 (Step Ups) 80 BS (or DB FS #35/25) E: #115/85 RX: #105/75 M/S: #95/65 60 OTP Burpees 40...
