by Kim Stevens | Dec 26, 2016 | WOD
December 26, 2016 MET CON: For Time (35:00)! Goal: Sub 30:00! Pace accordingly but be competitive (85%-95%). Rest no more than 7-9 seconds at a time. E: BUY IN: 25 Burpees 1 Legless Rope Climb + 3 Traditional Rope Climbs 2 Parking Lot FC Runs #75/45 100 Dubs 800 M Run...
by Kim Stevens | Dec 24, 2016 | WOD
December 24, 2016 HAPPY HOLIDAYS Partner WOD :christmas_tree: MET CON: For Time (45:00)! E: 24 Squat Cleans #155/105 24 TTB (Partner DL Hold) 24 Box Jumps “30/24 800 M “Partner” Med Ball Run #50/30 (400 M per athlete) 24 Clean & Jerks (ground) 24...
by Kim Stevens | Dec 23, 2016 | WOD
December 23, 2016 FRIDAY! STRENGTH: (15:00) 3 rep Heavy (Not a MAX) “Pocket” Snatch (UB). Form is key (No hinging). *Clips are required. De Load with Care! SCALE DOWN OPTION: Snatch (progressively loading) “skill work” (any form). STRENGTH...
by Kim Stevens | Dec 22, 2016 | WOD
December 22, 2016 THURSDAY! STRENGTH: 1RM Deadlift! Find your 1 Rep MAX Deadlift. Form is Key! Suggested warm up: 5-5-3-2-1… *Clips are required. De Load with Care! Note: If you finish early, work on a skill (dubs, kipping Pull Ups or BFPU) or core work...
by Kim Stevens | Dec 21, 2016 | WOD
December 21, 2017 MET CON: For Time (35.00! “Partner Workout” Goal: Sub 25:00! Perform as much of the work UB as possible. BUY IN: 4×200 M Relay Run (400 M per athlete but 200 M at a time)! E: 50 Thrusters #95/65 20 Bar Muscle Ups 200 Dubs (Partner:...
by Kim Stevens | Dec 20, 2016 | WOD
December 19, 2016 TUESDAY! STRENGTH: (15:00) S2O Barbell Complex! Work up to a Heavy set: 1 Push Press + 1 Push Jerk + 2 Split Jerks (UB) *Form is Key! *Clips are required. De Load with Care! SCALE DOWN OPTION(S): 1 Push Press + 1 Push Jerk + 1 Split Jerk (or 2 Push...
