by Kim Stevens | Oct 14, 2016 | WOD
October 14, 2016 FRIYAY! MET CON: 5RFT (35:00)! *ME (traditional) Rope Climbs (to be recorded on the whiteboard). MOD: Assisted Rope Climbs (or ME Burpees) E: 0:00 – 3:00 RX: Group 1: 3:00 – 6:00 Group 2: 6:00 – 9:00 SCALED: Group 1: 6:00 –...
by Kim Stevens | Oct 13, 2016 | WOD
October 13, 2016 THURSDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of 1RM (optional: add 10#), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) Clips are required. De load with care! SCALED DOWN OPTION: 3 Rep Semi Heavy Deadlift. No Pause!...
by Kim Stevens | Oct 12, 2016 | WOD
October 12, 2016 WEDNESDAY! A) 10:00 (progressively loading) EMOM! “Barbell Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). “Power Snatches” E: #115/75+ x7x3:00 #135/85+ x5x3:00...
by Kim Stevens | Oct 11, 2016 | WOD
October 11, 2016 TUESDAY! STRENGTH: (15:00) Back Squats! Take 90% of 1RM (optional: add 10#), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) Clips are required. De load with care! SCALED DOWN OPTION: 3 Rep Semi Heavy Back Squats! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Oct 10, 2016 | WOD
October 10, 2016 MOTIVATING MONDAY: 10/10/16 STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX Strict Press (optional: add #5), then perform the following: 65%x5 75%x5 85%x5+(AMRAP)… followed by 50% (AMRAP) Clips are required. De load with care! SCALED...
by Kim Stevens | Oct 8, 2016 | WOD
Sabado Gigante! MET CON: 28:00 Clock! Complete as many rounds as possible in 4:00 (for a total of 5R). Rest 2:00 between each round. Progressively load each round. 400 M Run 3 Power Cleans 6 Hang Power Cleans 3 S2O (UB) *PENALTY: 3 “on the spot” Burpees if...
