by Kim Stevens | Nov 19, 2016 | WOD
SATURDAY! MET CON: For Time (35:00)! Goal: Sub 30:00. Try and perform a minimum of 10-15 OH Swings at a time. Runs are not a recovery. Run competitively. E: 800 M Run 50 OH Swings #70/53 50 Box Jumps “24/20 200 M Run 30 OH Swings 30 Box Jumps 200 M Run 20 OH...
by Kim Stevens | Nov 18, 2016 | WOD
November 18, 2016 FRIDAY! MET CON: For Time (35:00)! DT (Hero WOD) vs. Cindy (Benchmark WOD)! Complete the following as prescribed! Goal: Sub 25:00! E: 1 ROUND of DT #155/105 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks + 3 ROUNDS of Cindy 5 Pull Ups 10 Push Ups...
by Kim Stevens | Nov 17, 2016 | WOD
November 17, 2016 THURSDAY! STRENGTH: Full Snatches! Perform 8-10 singles @ 75-80% of your 1 Rep MAX Full Snatch! Rest as needed between sets but mind the clock. Form is key! *Clips are required. De Load with Care! SCALE DOWN OPTION: 1. If you know your 1RM Power or...
by Kim Stevens | Nov 16, 2016 | WOD
November 16, 2016 NO WHITEBOARD WEDNESDAY! SKILL WOD: 28:00 Clock! A) 8:00 EMOM! *Goal: Maintain a competitive pace of about 90%-95% of your MAX output. Try and complete the row in the same amount of time every round. Efficiency is key! E: 13/10 Calorie Row (4) RX:...
by Kim Stevens | Nov 15, 2016 | WOD
November 15, 2016 TUESDAY! STRENGTH: (15:00) BB Complex! Work up to a MAX Set: 1 Power Clean + 1 Hang Clean + 2 Front Squats (UB)! SCALE DOWN OPTION: Work up to a Semi Heavy Set: 1 Power Clean + 1 Hang Power Cleans + 1 Front Squats (UB)! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Nov 14, 2016 | WOD
November 14, 2016 MOTIVATING MONDAY! STRENGTH: Work up to a 3 Rep MAX Push Jerk (UB)! *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGTH ALTERNATIVE: 12:00-15:00! 15 RKBS #44/25 30 Alt. Toe Taps (“16 Box) 12 V-Ups...
