by Kim Stevens | Oct 30, 2015 | WOD
Friday! In honor of Breast Cancer Awareness Week… we bring you “PINK”! Met Con: Ladder (For Time: 35:00)! *Goal: Sub 30:00! 2-4-6-8-10-8-6-4-2 *ALL Divisions: Buy In & Cash Out: 200 M “ALL Out” Sprint! E: Perform 50 Double...
by Kim Stevens | Oct 29, 2015 | WOD
Thursday! Strength: (15:00) Deadlifts Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following… 75%x5 85%x3 95%x1+ (AMRAP) as many...
by Kim Stevens | Oct 28, 2015 | WOD
Wednesday! Strength: (15:00) Back Squats! Take 90% of your 1RM BS and use that number as your base weight to calculate the following percentages (listed below): Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following… 75%x5 85%x3 95%x1+ (AMRAP) as...
by Kim Stevens | Oct 27, 2015 | WOD
Tuesday! Met Con(s): For Time (29:00 Clock)! In honor of Breast Cancer Awareness Week… we bring you “Survivor”! Athletes! You have 5:00 to complete each workout in the order listed. If you do not finish within the time allotted for workouts the first...
by Kim Stevens | Oct 26, 2015 | WOD
A) Met Con: 20:00 AMRAP! Aida’s B-Day / Partner WOD! *Goal: 4R+! E: *Buy In: 44 Box Jumps “30/24 10 MU (Bar or Rings) 24 Snatches (progressively loading. Any form from the ground. Elite starting weight: #115/75. Must add #10 after each round for a possible...
by Kim Stevens | Oct 24, 2015 | WOD
Saturday! Met Con: For Time (35:00)! E: 15 C2B Pull Ups 15 OH Swings #70/53 200 M Run 30 Hang Power Cleans #115/85 15 OH Swings 400 M Run 30 Hang Power Cleans 15 OH Swings 400 M Run 15 C2B Pull Ups 15 OH Swings 200 M Run RX: 15 Pull Ups 15 OH Swings #53/35 200 M Run...
