by Kim Stevens | Oct 17, 2015 | WOD
Super Saturday! Met Con: 30:00 AMRAP! “Stop the Madness” E: #70/53 RX: #53/35 M/S: #44/25 *Buy In: 25 Burpees 200 M Run 12 OH Swings 12 Goblet Squats 35 Dubs (75 Singles) 10 (single arm) Alt. Dead Cleans 10 KB High Pulls 15 Hollow Rocks (Sit...
by Kim Stevens | Oct 16, 2015 | WOD
Friday! Strength: (15:00) Power Snatches! Work up to a 3 rep max “touch & Go” Power Snatches! Once you hit your 3 rep max, attempt a 2 rep max followed by a 1 rep max! Your last successful “3 rep max” will go on the whiteboard. Note: This...
by Kim Stevens | Oct 15, 2015 | WOD
Thursday! Strength: (15:00) DL Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following… 70%x3 80%x3 90%x3+ (AMRAP) as many reps as...
by Kim Stevens | Oct 14, 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 70% (2-3 sets of 3-5 reps) and perform the following… 70%x3 80%x3 90%x3+ (AMRAP) as...
by Kim Stevens | Oct 13, 2015 | WOD
Tuesday! Met Con: For Time (35:00) *Goal: Sub 30:00! “The Course” E: 2000 M Row (4) 30 Dubs 1 Legless Rope Climb 6 x 50 M “MB” Sprint + Ball Slam (#50/30). Perform 12 Ball Slams after each Sprint for a total of 72 reps). Note: The Ball...
by Kim Stevens | Oct 12, 2015 | WOD
Motivating Monday! (28:30 Clock) A) SWOD: BB Complex! (20:00 AMRAP) “WOD courtesy of Hyperfit USA” (See pic for WOD description). *Goal: 20-25+ sets E: #185/115 RX: #155/105 M/S: #135/95 (#115/75) *Mod DL + Power or Hang Power Clean + Front Squat +S2O (any...
