by Kim Stevens | Sep 30, 2016 | WOD
September 30, 2016 FRIDAY! A) 10:00 (progressively loading) “BB Complex” EMOM! “Barbell Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). Power Clean & Jerk! E: #155/105x5x4...
by Kim Stevens | Sep 29, 2016 | WOD
September 29, 2016 THURSDAY! MET CON: For Time (35:00)! *To Be Done At Any Point Before The 25:00 Mark (5): E: 1000 M Row RX: 1000 M Row SCALED: 750 M Row Ladder: HSPU 21-15-12-9-6-3 TTB 3-6-9-12-15-21 ALL Divisions: Perform 1 parking lot run “after” each...
by Kim Stevens | Sep 28, 2016 | WOD
September 28, 2016 WEDNESDAY! STRENGTH: (15:00) Deadlifts! Take 90% of your 1 Rep MAX DL (optional: add #10) and perform the following: 65%x5 75%x5 85%x5+ (AMRAP) Clips are required. De Load with Care! SCALE DOWN OPTION: Work up to a 3 rep or 5 rep Semi Heavy DL....
by Kim Stevens | Sep 27, 2016 | WOD
September 27, 2016 TUESDAY! STRENGTH: (15:00) Full Snatches! Perform 4-5 sets x 3 reps @ 70% of your 1 Rep MAX (full) Snatch (Not T&G). Drop after each rep resting no longer than 5-7 sec between reps. Rest as needed between sets but mind the clock. Clips are...
by Kim Stevens | Sep 26, 2016 | WOD
September 26, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat (optional: add #10) and perform the following: 65%x5 75%x5 85%x5+ (AMRAP) Clips are required. De Load with Care! SCALE DOWN OPTION: Work up to a 3 rep or 5 rep...
by Kim Stevens | Sep 24, 2016 | WOD
September 24, 2016 SATURDAY! MET CON: For Time (35:00)! “Partner WOD” Buy In: 800 M Run (together) Angie: Benchmark WOD! 100 Pull Ups (Banded Pull Ups) 100 Push Ups (Push Ups on knees) 100 Sit Ups (Ab Mat Sit Ups) 100 Air Squats 800 M Run...
