by Kim Stevens | Nov 5, 2016 | WOD
November 5, 2016 SATURDAY! MET CON: 5RFT (35:00)! BUY IN: 400M Run +25 weighted Sit Ups! E: 3 Rope Climbs (b2b) 6 each (single arm) Plank Rows #55/35 DB 12 Alt weighted Step Ups (“20 Box) RX: 8 each (single arm) Plank Rows #45/25 DB 2 Rope Climbs (b2b) 12 Alt...
by Kim Stevens | Nov 4, 2016 | WOD
November 4, 2016 FRIDAY! A) For Time (35:00 Clock)! Goal: Sub 10:00! Note: Any form of G2O: Clean & Jerk or Snatch from the ground is acceptable. MAX fails: 3 per weight. Choose your division wisely! E: 15 at #185/115 10 at #205/125 5 at #225/130+ RX: 15 at...
by Kim Stevens | Nov 3, 2016 | WOD
November 3, 2016 THURSDAY! STRENGTH: (15:00) Full Snatches! Warm up to 75% of your 1RM Full Snatch and perform the following: 2 sets of 3 reps x 75% 3 sets of 3 reps x 80% Rest no longer than 5-7 sec between reps. Rest as needed between sets but mind the clock! Clips...
by Kim Stevens | Nov 2, 2016 | WOD
November 2, 2016 WEDNESDAY! STRENGTH: (15:00) “Tempo” Front Squats! Work up to a 3 rep HEAVY Not a MAX Tempo Front Squat. 3 second count on the way down followed by a quick pause at bottom followed by driving up AFAP. No results will be recorded on the...
by Kim Stevens | Nov 1, 2016 | WOD
November 1, 2016 TUESDAY! STRENGTH: (15:00) “S2O” Barbell Complex! Work up to a heavy set of the following complex (UB): 1 Push Press + 1 Push Jerk + 2 Split Jerks Clips are required. De Load with Care! SCALE DOWN OPTION: 1 Push Press + 2 Push Jerks or a 3...
by Kim Stevens | Oct 31, 2016 | WOD
October 31, 2016 MOTIVATING MONDAY! MET CON: 31:00 AMRAP! “Trick or Treat your Partner”! Goal: 5R-7R+! Perform the Thrusters and Dubs UB if possible. E: 10/10 Thrusters #135/95 31/31 Dubs 16/16 TTB *DL HOLD! RX: 31/31 Dubs 10/10 Thrusters #105/75 16/16 TTB...
