by Kim Stevens | Dec 19, 2016 | WOD
@group: December 19, 2016 MOTIVATING MONDAY! STRENGTH: (35:00) 1 RM Back Squat! Find your 1 Rep MAX (Semi Heavy) Back Squat. OK to Partner up! 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,...
by Kim Stevens | Dec 17, 2016 | WOD
December 17, 2016 SATURDAY! A) “All Out” Sled Pushes (10:00)! In groups of 3-4 (in a rotating fashion), perform as many 25M Sled Pushes as possible in 10:00! Men: #45×3-4 BP’s Women: #45×2-3 BP’s REST 3:00! B) MET CON: 20:00! E: 500 M...
by Kim Stevens | Dec 16, 2016 | WOD
December 16, 2016 FRIDAY! A) 10:00 (progressively loading) “BB Complex” EMOM! “Barbell Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). Power Clean + Push Jerk! E: #155/105x5x4...
by Kim Stevens | Dec 15, 2016 | WOD
December 14, 2016 MET CON: 29:00 Clock! “ALL Out Engine Work” Complete as many rounds as possible (AFAP) in 5:00. Rest 3:00 between each AMRAP, then start the AMRAP over beginning at the 8:00, 16:00 and 24:00 mark! Goal: 4R-5R+ per AMRAP (16R+ total)!...
by Kim Stevens | Dec 14, 2016 | WOD
December 14, 2016 WEDNESDAY! MET CON: For Time (35:00) Goal: Sub 20:00 – 25:00! Consider fast singles not resting more than 5 seconds or so at a time. Form is KEY! Perform the dubs in sets of 50, 35, 25 or 15 (based on efficiency). Run at about 85%-90%. E: 800 M...
by Kim Stevens | Dec 13, 2016 | WOD
December 13, 2016 TUESDAY! STRENGTH: (15:00) Work up to a heavy set for the day: 1 Full Clean + 3 Front Squats (UB) *Clips are required. De Load with Care! SCALE DOWN OPTION(S): 1. 1 Power Clean + 2 Front Squats (UB) 2. 1 Power Clean + 1 Hang Power Clean + 1 Front...
