by Kim Stevens | Oct 23, 2015 | WOD
Friday! Strength: (12:00) BB Complex: 1 Hang Snatch + 2 OHS (UB)! Work up to a heavy set. If you fail before the time is up, drop down to 90%x1, then 80%x1, then 70%x1. Form is key! Strength Mod: 3 rep Heavy Hang Power Snatch (UB if possible). Strength Alternative:...
by Kim Stevens | Oct 22, 2015 | WOD
Thursday! Strength: (15:00) Push Press To be done in succession… work up to a heavy 5 Rep Heavy Push Press, then a 3 Rep Heavy, then a 2 Rep Heavy. Try not fail and do not “save yourself for your 2 Rep. Stop just before your MAX, then move on to the next...
by Kim Stevens | Oct 21, 2015 | WOD
Wednesday! Strength: (15:00) 3 Rep Heavy “3 Sec Pause” Front Squats! Once you hit your 3 Rep Heavy (and if there’s time), rest as needed and then perform (AMRAP) as many reps as possible without a pause at the same weight until just before failure!...
by Kim Stevens | Oct 20, 2015 | WOD
Surprise Tuesday! Met Con(s): 35:00 Clock! A) 5RFT! *Goal: 15:00! E: 20 Wall Balls #20/14 (10ft. Only) 10 Power Snatches #115/75 10 C2B Pull Ups RX: 20 Wall Balls #20/14 (10ft./9ft.) 10 Power Snatches #95/65 12 Pull Ups M/S: 15 Wall Balls #14/12 (10ft./9ft.) 10...
by Kim Stevens | Oct 19, 2015 | WOD
“Lisette’s B-Day WOD” 10-19-70 (45) Met Con: For Time: (35:00) E: 10 DL #275/#185 19 Hang Power Cleans #185/125 70 Dubs 45 Calories: AD Bike 70 Dubs 19 Hang Power Cleans 10 DL *Cash Out: 800 M Run RX: 10 DL #225/155 19 Hang Power Cleans #155/105 70...
by Kim Stevens | Oct 19, 2015 | WOD
“Lisette’s B-Day WOD” 10-19-70 (45) Met Con: For Time: (35:00) E: 10 DL #275/#185 19 Hang Power Cleans #185/125 70 Dubs 45 Calories: AD Bike 70 Dubs 19 Hang Power Cleans 10 DL *Cash Out: 800 M Run RX: 10 DL #225/155 19 Hang Power Cleans #155/105 70...
