by Kim Stevens | Oct 7, 2016 | WOD
October 8, 2016 FRIDAY! MET CON: 4RFT (35:00)! “Post Hurricane” Partner WOD! E: 2 Legless Rope Climbs + 2 Traditional Rope Climb (b2b) 20/16 D-HSPU Men: #45 + #25 BP’s x 2 Women: #45 + #15 BP’s x 2 30 KB Goblet Squats #70/53 150 Dubs RX: 100...
by Kim Stevens | Oct 6, 2016 | WOD
October 6, 2016 THURSDAY! MET CON: 35:00 Clock! “Partner WOD” E: 4RFT! 50 Calorie Row (5) 20 Power Snatches #135/95 20 Alt. Pistol Squats 20 Ring Dips RX: 4RFT! 60 Split Jump Lunges 20 Power Snatches #115/75 16 Ring Dips 40 Calorie Bike SCALED: 4RFT! 20...
by Kim Stevens | Oct 5, 2016 | WOD
October 5, 2016 WEDNESDAY! STRENGTH: (15:00) (Full) Clean & Jerks! Perform 2 sets x 3 reps @ 70% of your 1 rep MAX C&J followed by 3 sets x 3 reps @ 75% (Not T&G). Drop after each rep resting no longer than 5-7 sec between reps. Rest as needed between sets...
by Kim Stevens | Oct 4, 2016 | WOD
October 3, 2016 TUESDAY! MET CON(s): 27:00 Clock! A) 12:00 AMRAP! GOAL: 6R+ E: 35 Dubs 6 EACH KB Snatches #53/35 (from the Hang position) 10 Box Jumps “30/24 RX: 8 EACH KB Snatches #35/25 (from the Hang position) 10 Box Jumps “24/20 30 Dubs SCALED: 10 Box...
by Kim Stevens | Oct 3, 2016 | WOD
October 2, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) “Pause” Front Squats! Work up to a 3 Rep MAX “3 second pause” Front Squat. Clips are required. De load with care! SCALED DOWN OPTION: 3 Rep Semi Heavy Front Squat (no pause). STRENGTH...
by Kim Stevens | Oct 1, 2016 | WOD
SUPER SATURDAY! MET CON: 30:00 AMRAP! 500 M Row 15 Burpees 20 OH Swings E: #70/53 RX: #53/35 SCALED: #44/25 30 Alt. BN Lunges E: #105/75 RX: #95/65 SCALED: #75/45 (MOD: Alt. Suitcase Lunges #25/15...
