by Kim Stevens | Nov 28, 2016 | WOD
November 27, 2016 MOTIVATING MONDAY! A) 10:00 (progressively loading) EMOM: Power Snatches! “BB Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). “Power Snatches” E: #115/75+ x7x3:00...
by Kim Stevens | Nov 25, 2016 | WOD
November 25, 2016 FRIDAY! MET CON(S): 27:00 Clock! A) 12:00 AMRAP! Goal: 6R+! Try and complete each round in sub 2:00! E: 8 D-HSPU Men: #45+#25 BP x 2 Women: #45+#15 x 2 10 Box Jumps “30/24 RX: 12 Box Jumps “24/20 12 HSPU SCALED: 10 HSPU (8 Assisted HSPU...
by Kim Stevens | Nov 24, 2016 | WOD
November 24, 2016 Thanksgiving Day WOD! MET CON: For Time (45:00)! Goal: To finish :). Complete the workout in the order as prescribed (and in succession). Consider fast singles for Isabel, sets of 5 (UB) for Grace and the gymnastics work. Note: The runs are not...
by Kim Stevens | Nov 23, 2016 | WOD
November 23, 2016 WEDNESDAY! STRENGTH: “Floor Pause” Deadlifts! Take 90% of 1 Rep MAX Deadlift (optional: add #20), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with care. SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift...
by Kim Stevens | Nov 22, 2016 | WOD
November 22, 2016 TUESDAY: Back Squats! Take 90% of 1 Rep MAX Back Squat (optional: add #20), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with care. SCALE DOWN OPTION: 3 Rep Semi Heavy Back Squat STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Nov 21, 2016 | WOD
November 21, 2016 MOTIVATING MONDAY! MET CON: 28:00 Clock! “Partner WOD” *Perform 20 (10/10) “Synchronized” Burpees at the 4:00 mark of each workout! Goal: WBS: 100-120+ reps Bike: 80-100+ calories Dubs: 400-500+ reps Try and perform 10-15+...
