by Kim Stevens | Dec 12, 2016 | WOD
December 12, 2016 MOTIVATING MONDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX (optional: add #10), the perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Burner: Drop down to 50% of your 1RM or 90% and perform an AMRAP! *Clips are required. De Load...
by Kim Stevens | Dec 10, 2016 | WOD
December 9, 2016 SABADO GIGANTE! MET CON: For Time (35:00)! BUY IN: 30 Box Jump Overs CASH OUT: 30 Box Jump Overs (“24/20 All Divisions) Ladder: 2-4-6-8-10 30 Box Jump Overs, then… 10-8-6-4-2 E: Back Squats #105/75 TTB HRPU RX: TTB Back Squats #95/65 HRPU...
by Kim Stevens | Dec 9, 2016 | WOD
December 8, 2016 FRIDAY! STRENGTH: (15:00) Barbell Complex: 3 Position (full) Snatch! Work up to a heavy set for the day: 1 Pocket (hip) Snatch + 1 Hang (at the knee) Snatch + 1 Full (floor) Snatch (UB) Focus on your form and technique not the weight! *Clips are...
by Kim Stevens | Dec 8, 2016 | WOD
December 8, 2016 THURSDAY! MET CON: For Time (35:00)! “PARTNER WORKOUT” Goal: Sub 25:00 for E and Sub 30:00 for RX and Scaled. Strategize accordingly but mind the clock… resting no more than 10 sec or less at a time. Try and complete each round in...
by Kim Stevens | Dec 7, 2016 | WOD
December 7, 2016 WEDNESDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat (optional: add #20), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Clips are required! De Load with Care. SCALE DOWN OPTION: 3 or 5 Rep Semi Heavy Back Squat!...
by Kim Stevens | Dec 6, 2016 | WOD
December 6, 2016 NO WHITEBOARD TUESDAY! MET CON: 26:00 Clock! “UNBROKEN” Complete SETS “UB” as prescribed for each workout! NOTE: Workouts A and C are 5:00 clocks (5:00 AMSAP). Workouts B and D are 5:00 EMOM’s (As prescribed EMOM for...
