by Kim Stevens | Jan 2, 2017 | WOD
January 2, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5RM Hang Power Clean! Work up to a 5 Rep MAX (or Semi Heavy) Hang Power Clean (just above the knee, hinge required). Ok to cycle through but focus on a true hang with an emphasis on technique. Form is key! *Clips...
by Kim Stevens | Dec 31, 2016 | WOD
December 31, 2016 “Super Saturday Partner WOD”! MET CON: 31:00 AMRAP! “The Countdown” *Perform 12 “synchronized” Burpees every 12:00 beginning at the 0:00, 12:00 and 24:00 Mark! Goal:4R-5R+! E: 31 Calorie Bike 12 Clean & Jerks...
by Kim Stevens | Dec 30, 2016 | WOD
December 30, 2016 FRIDAY! STRENGTH: (15:00) 3 Rep MAX Front Squat! *Clips are required. De Load with Care! SCALED DOWN OPTION: 3 Rep Semi Heavy Front Squat! STRENGTH ALTERNATIVE: 12:00-15:00 AMRAP! 12/10 Calorie Bike 10 Front Squats #95/65 30 Plank Hold Shoulder Taps...
by Kim Stevens | Dec 29, 2016 | WOD
December 29, 2016 THURSDAY! A) MET CON: 20:00 Clock! Take up to 5:00 to complete 1 round of the following “AFAP”. Rest for the remaining time, then start over beginning at the 5:00, 10:00 and 15:00 Mark! 4R Total! Goal: Sub 4:00 per round. Perform as much...
by Kim Stevens | Dec 28, 2016 | WOD
December 28, 2016 WEDNESDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX (optional: add #15), then perform the following (without rebounding): 65%x5 75%x5 85%x5+(AMRAP) *Burner: Drop down to 50% of either your 1RM or 90% and do an AMRAP. No rebounding!...
by Kim Stevens | Dec 27, 2016 | WOD
December 27, 2016 TUESDAY! STRENGTH: (15:00) Clean & Jerks! Work up to a heavy set of 2 Cleans + 1 Split Jerk! Perform 1 Clean, drop and reset resting no more than 5-7 sec, then perform 1 Clean + 1 Split Jerk (UB). *Clips are required. De Load with Care! SCALED...
