by Kim Stevens | Oct 21, 2016 | WOD
October 21, 2016 STRENGTH: (15:00) (Full) Snatches! Perform 2 sets x 3 reps @ 70% of your 1 Rep MAX (full) Snatch followed by 3 sets x 3 reps @ 75%. Rest no longer than 5-7 sec between reps, rest as needed between sets but mind the clock. Form is key! Clips are...
by Kim Stevens | Oct 20, 2016 | WOD
October 20, 2016 THURSDAY! MET CON: 28:00 Clock! Breast Cancer Awareness WOD… “SURVIVOR” A) 10:00 EMOM! 1 Rep AHAP Thruster! Note: If you hit your MAX early, drop down to a slightly lighter weight and finish out the workout. MAX fails: 2 per minute....
by Kim Stevens | Oct 19, 2016 | WOD
October 19, 2017 NO WHITEBOARD WEDNESDAY! MET CON(S): 30:00 Clock! A) 8:00 (alternating) EMOM! (:30 Sec On/:30 Sec Off) GOAL: 20/12 reps! ME OH Swings (UB) E: #70/53 RX: #53/35 SCALED: #44/25 ME Burpees (AFAP) REST 3:00! B) 8:00 (alternating) EMOM! (:30 Sec On/:30 Sec...
by Kim Stevens | Oct 18, 2016 | WOD
October 18, 2016 STRENGTH: (15:00) OH Squats! Work up to a 3 Rep MAX OH Squat. Clips are required. De Load with care! SCALE DOWN OPTION: 3 rep Semi Heavy OH Squat or skill work from the rack or the ground. Form is key! STRENGTH ALTERNATIVE: 12:00 AMRAP! 200 M Run 16...
by Kim Stevens | Oct 17, 2016 | WOD
October 16, 2016 MOTIVATING MONDAY! MET CON: 25:00 Clock! Breast Cancer Awareness WOD… “PINK” A) 8:00 AMRAP! ME (full) Cleans *Goal: 20+ Reps! E: #205/135 RX: #175/115 SCALED: #145/95 or #115/75 (MOD: ME Power Cleans) 2:00 Rest! B) 15:00 AMRAP! Goal:...
by Kim Stevens | Oct 15, 2016 | WOD
October 15, 2016 SATURDAY! MET CON: For Time 40:00 min E: 800 M Run 90 Russian Swings #70/53 (at chest height) 30 Alt weighted Step Ups #45/35 DB’s (“20 Box) 60 Russian Twists #20/14 (heels must remain off the ground for the rep to count. Ball must touch...
