by Kim Stevens | Nov 12, 2016 | WOD
SENSATIONAL SATURDAY! MET CON: 22:00 AMRAP! Matt’s B-Day Partner WOD: 11/9/94 (22) Goal: 4R+! Try and complete each round in 5:00 or less! PENALTY: E/RX athletes must perform the Front Squats UB or perform a 200 M Run (with your partner)! E: 22/22 Calorie Bike...
by Kim Stevens | Nov 11, 2016 | WOD
November 11, 2016 FRIDAY! Veterans Day WOD! “Honoring our Heroes” MET CON: 11RFT (40:00)! Goal: Sub 30:00! E: BUY IN: 11 Ring Muscle Ups! *Perform 1 Ring Muscle Up after each round! 11 HSPU 11 Power Snatches #75/45 RX: BUY IN: 400 M Run + 11 TTB! 11 AB Mat...
by Kim Stevens | Nov 10, 2016 | WOD
November 10, 2016 THURSDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of your 1 rep MAX Deadlift (optional: add #20), then perform the following: 65%x5 75%x5 85%x5+(AMRAP) SCALE DOWN OPTION: 5 rep semi heavy Deadlift! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Nov 9, 2016 | WOD
November 9, 2016 WEDNESDAY! STRENGTH: (15:00) (Full) Clean & (Split) Jerks! Perform 8-10 singles at 80% of your 1 rep MAX. Rest as needed between reps but mind the clock. *Clips are required. De Load with care! SCALE DOWN OPTION(s): 1. If you know your 1RM Power...
by Kim Stevens | Nov 8, 2016 | WOD
November 8, 2016 TUESDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 rep MAX (optional: add #5), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Drop down to 50% (of your 1RM or 90%) and perform AMRAP (no rebounding). *Clips are required. De Load with...
by Kim Stevens | Nov 7, 2016 | WOD
November 7, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX (optional: add #20), then perform the following: 65%x5 75%x5 85%x5+(AMRAP)! *Clips are required! De Load with Care! SCALE DOWN OPTION: 3 rep or 5 rep semi heavy Back Squat!...
