by Kim Stevens | Sep 8, 2016 | WOD
September 8, 2016 THURSDAY! STRENGTH: (15:00) Deadlifts! Take 90% of of your 1 Rep MAX Deadlift and perform the following: 75%x5 85%x3 95%x1+(AMRAP) SCALE DOWN OPTION: Work up to a 5 or 3 Rep MAX or Semi Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! 15 KB SDL...
by Kim Stevens | Sep 7, 2016 | WOD
September 7, 2016 WEDNESDAY! STRENGTH: (15:00) (full) SNATCH! Work up to a 1 Rep MAX (full) Snatch. Form is key! SCALE DOWN OPTION(s): 1) Work up to a semi heavy (Full) Snatch or Power Snatch + OH Squat. 2) Focus on Snatch skill work of any kind… Full, Power or...
by Kim Stevens | Sep 6, 2016 | WOD
September 6, 2016 “NO WHITEBOARD TUESDAY! SKILL WOD: 30:00! A) 6:00 Clock! E: (cone to cone) Handstand Walk “skill work” or :30 Sec On/:30 Sec Off of ME Alt. Handstand Hold Shoulder Taps (against the wall) RX: :30 Sec On/:30 Sec Off...
by Kim Stevens | Sep 5, 2016 | WOD
September 5, 2016 Motivating Monday! Labor Day WOD: Badger! 3RFT (40:00)! 30 Squat Cleans #95/65 30 Pull Ups 800 M Run SCALE DOWN OPTION(s): 3RFT! 20 Squat Cleans (Power Cleans) #95/65 20 Pull Ups 800 M Run (400 M Run) MOD: 25:00 AMRAP! 15 Power Cleans (Hang Power...
by Kim Stevens | Sep 3, 2016 | WOD
September 3, 2016 SATURDAY! MET CON: For Time (35:00)! 400 M Run 50 Med Ball Slams E: #50/30 RX: #40/20 SCALED: #30/15 200 M Run E: 35 Deck Squats RX: 30 Deck Squats SCALED: 25 Deck Squats (assisted Deck Squats or 50 Russian KB Swings #44/25+ 400 M Run E: 175 Dubs RX:...
by Kim Stevens | Sep 2, 2016 | WOD
September 2, 2016 FRIDAY! STRENGTH: (15:00) “Tempo” Front Squats! Work up to a 3 Rep Heavy “Tempo” Front Squat. Take 3 seconds to drop down into the hole followed by a strict 3 second pause, then explode out of the hole. Clips are required. De...
