by Kim Stevens | Sep 26, 2015 | WOD
Saturday! Met Con: For Time Partner WOD: “Chipper” 2400 M (1600 M) Relay Run for time! *Athletes must alternate every 400 M for a total of 1200 M per athlete 100 (80) Alt. DB Snatches E: #45/35 RX: #35/25 M/S: #25/15 80 (60) Split Jump Lunges (Alt. Lunges)...
by Kim Stevens | Sep 25, 2015 | WOD
Friday! Met Con(s): 30:00 Clock! A) 9:00 (progressively loading) EMOM! 3 BB Thrusters Suggested Starting Weight: E: #95/65 RX: #85/55 M/S: #75/45 Rest 3:00! B) 9:00 AMRAP! *Goal: 3-4R+! TTB E: 12 reps RX: 10 reps M/S: 8 reps (8 TTB attempts or 10 Ball Slam #40/20) 8...
by Kim Stevens | Sep 24, 2015 | WOD
Thursday! Strength: (15:00) Deadlifts! Take 90% of your 1 Rep MAX DL and use that number as your base weight to complete the following… 65%x5 75%x5, then 85%x5 PLUS AMRAP (as many reps as possible) UB until you fail! You should do this with perfect form....
by Kim Stevens | Sep 23, 2015 | WOD
Wednesday! Strength: (15:00) Full Cleans (or Power Cleans) Progressively load to 65% of your 1RM (Full) Clean or Power Clean, then perform the following… Note: Rest no longer than 7-9 sec between reps. Rest as needed between sets! 1×3@65% 1×3@70%...
by Kim Stevens | Sep 22, 2015 | WOD
Tuesday! Strength: (15:00) OHS! Work up to a 3 tep heavy “Overhead Squat” off the rack. If you get to your heavy early, drop down to 90% for 3 reps then 80% for 3 reps. Strength MOD: OHS Skill Work from the ground! Strength Alternative: 12:00 AMRAP! 20...
by Kim Stevens | Sep 21, 2015 | WOD
Monday! Met Con(s): 12:00 Clocks! A) 12:00 AMRAP! *Goal: 4R+! E: 12 HSPU 10 Power Cleans #165/115 8 OTB Burpees RX: 12 Power Cleans #135/95 10 HSPU 8 OTB Burpees M/S: 8 HSPU (8 assisted HSPU, 8: BB or DB Push Press or 8 C2G Walk Outs) 10 Power Cleans #115/75 (DB HPC...
