by Kim Stevens | Mar 22, 2017 | WOD
March 22, 2017 WEDNESDAY! STRENGTH: Work up to a Heavy “Pocket” Snatch, then perform 5 singles. Rest as needed between each rep but mind the clock! SCALE DOWN OPTION(S): 1) Skill Work: Keep the weight light, focusing on form, technique and speed under the...
by Kim Stevens | Mar 21, 2017 | WOD
March 21, 2017 TUESDAY! STRENGTH: Strict Press! Take 90% of your 1 Rep MAX, then perform the following: 70%X3 80%X3 90%X3+ (AMRAP) SCALE DOWN OPTION: 3 Rep Heavy Push Press! MET CON: 5RFT! BUY IN: 400 M Run! COMPETITOR: 10 Box Jumps “30/24 10 Shoulder to OH...
by Kim Stevens | Mar 20, 2017 | WOD
March 20, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) FRONT SQUATS! Take 90% of your 1 Rep MAX (optional: add #10), then perform: 70%X5 80%X3 90%X1+ (AMRAP) MET CON: 10:00 EMOM! LADDER: 1-2-3-4-5-6-7-8-9-10 Power Cleans #135/95 10-9-8-7-6-5-4-3-2-1 C2B Pull...
by Kim Stevens | Mar 18, 2017 | WOD
March 18, 2016 SATURDAY! MET CON: For Time (20:00)! Take up to 10:00 to complete Part A of the workout (27 thru 9 reps). If you finish prior to the 10:00 mark, note your time then perform ME TTB until the 10:00 mark. Otherwise it’s total reps complete for Part A...
by Kim Stevens | Mar 17, 2017 | WOD
by Kim Stevens | Mar 16, 2017 | WOD
March 16, 2017 THURSDAY! STRENGTH: (15:00) Work up to a 10 Rep Max Back Squat! Try and PR by #5+ Suggestion: Perform sets of 5 reps (progressively loading) until the weight feels semi heavy or you are close to (approximately) 65%-75%+ of your 1 rep max, then go for...
