by Kim Stevens | Sep 15, 2016 | WOD
September 15, 2016 THURSDAY! STRENGTH: (15:00) Front Squats! Work up to a 5 Rep MAX or Semi Heavy Front Squat. Clips are required. De load with care! SCALE DOWN OPTION: Work up to a 3 Rep Semi Heavy Front Squat. STRENGTH ALTERNATIVE: 12:00 AMRAP! 200 M Run 10 Front...
by Kim Stevens | Sep 14, 2016 | WOD
September 14, 2016 WEDNESDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX Strict Press and perform the following: 75%x5 85%x3 95%x1+(AMRAP) Clips are required. De load with care. SCALE DOWN OPTION: Work up to a 5 Rep or 3 Rep Semi Heavy Strict Press....
by Kim Stevens | Sep 13, 2016 | WOD
September 13, 2016 TUESDAY! MET CON: 34:00 Clock! A) (4R) 16:00 Clock! E: 200 M Sprint 5 Ring MU (Bar MU = RX but will be noted) 10 Alt. Pistol Squats RX: 200 M Sprint 30 Split Jump Lunges 10/8 C2B Pull Ups SCALED: 200 M Sprint 24 Alt. Split Jump Lunges (or 20 Alt....
by Kim Stevens | Sep 12, 2016 | WOD
September 12, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) Clean & Jerks! Warm up to 70% of your 1 Rep MAX C&J and perform the following: 4-5 sets x 3 reps @ 70% (not T&G), drop after each rep but rest no longer than 5-7 sec between each rep. Rest as needed...
by Kim Stevens | Sep 10, 2016 | WOD
September 10, 2016 SATURDAY! MET CON: 35:00 AMRAP! In memory of September 11, 2001 AKA 9/11, lets please take a moment (in silence) to remember those who were injured or lost their life including the men and women who provided service on that day and the days to...
by Kim Stevens | Sep 9, 2016 | WOD
September 9, 2016 FRIDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat and perform the following: 75%x5 85%x3 95%x1+(AMRAP) SCALE DOWN OPTION: Work up to a 5 Rep or 3 Rep MAX or semi heavy Back Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 250 M...
