by Kim Stevens | Oct 29, 2016 | WOD
October 29, 2016 SENSATIONAL SATURDAY! MET CON: 5RFT (35:00)! E: BUY IN: 50/44 Calorie Bike! 200 M Run 12 Back Squats #105/75 24 Russian KB Transfers #70/53 RX: To Be Done At Any Point: 45/39 Calorie Bike! 200 M Run 12 Back Squats #95/65 24 Russian KB Transfers #53/35...
by Kim Stevens | Oct 28, 2016 | WOD
October 28, 2016 FRIDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of your 1RM (optional: add #10), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) Clips are required. De Load with Care. SCALE DOWN OPTION: Work up to a semi heavy 3 rep...
by Kim Stevens | Oct 27, 2016 | WOD
October 27, 2016 MET CON: 10RFT (35:00)! “Lisette’s Belated B-DAY” WOD” *DOB: 10-19-70 (46) Goal: Complete each round in 2:00 or less for a time of sub 30:00 (Buy In included). Perform the S2O UB if possible! E: BUY IN: 70 Calorie Row (5) + 46...
by Kim Stevens | Oct 26, 2016 | WOD
October 26, 2016 WEDNESDAY! STRENGTH: (15:00) (Full) Clean & (Split) Jerks! Perform 7-8 sets of 2 Full Cleans + 1 Split Jerk! Drop after the first clean but take no more than 5 seconds to reset and perform the second clean + split Jerk (UB). Work at between 70-80%...
by Kim Stevens | Oct 25, 2016 | WOD
October 25, 2016 TUESDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1RM (optional: add #5), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Drop down to 50% of your 1RM or 90% for AMRAP (no rebounding)! Clips are required. De Load with care! SCALE DOWN...
by Kim Stevens | Oct 24, 2016 | WOD
October 24, 2016 MOTIVATING MONDAY: 10/24/2016 STRENGTH: (15:00) Back Squats! Take 90% of your 1RM (optional: add #10), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) Clips are required. De Load with Care! SCALE DOWN OPTION: 3 rep Semi Heavy Back Squat!...
