by Kim Stevens | Aug 24, 2016 | WOD
August 25, 2016 NO WHITEBOARD WEDNESDAY SKILL WOD: 29:00 Clock! A) 5:00 Clock! E: Athletes will spend 5:00 working on cone to cone HS Walks (outside): Athletes should be able to show control in the handstand position and be able to come down safely. Stay in your lane!...
by Kim Stevens | Aug 23, 2016 | WOD
August 23, 2016 TUESDAY! 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 | Aug 22, 2016 | WOD
August 22, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat and perform the following: 70% X 3 80% X 3 90% X 3+ AMRAP! SCALE DOWN OPTION: Work up to a Semi Heavy 3 Rep MAX Back Squat! *Clips are required. De load with care!...
by Kim Stevens | Aug 20, 2016 | WOD
August 20, 2016 SATURDAY! MET CON: 4RFT (35:00) E: 15 TTB 12 Box Jumps “30/24 65 Dubs 400 M Run RX: 400 M Run 50 Dubs 12 TTB 12 Box Jumps “24/20 SCALED: 400 M Run 10 TTB (8 TTB-A, 8 TTR-A or 15 Hanging Knee Raises) 10 Box Jumps “24/20 (Alt. Step Ups)...
by Kim Stevens | Aug 19, 2016 | WOD
August 19, 2016 FRIDAY! MET CON: 10RFT (35:00)! “Double DT” RX: #155/105 SCALE DOWN OPTION: #135/95 MOD (20:00 AMRAP): #115/85 or #95/65. Add 10 BFSU after each round! 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (Any S2O is OK)...
by Kim Stevens | Aug 18, 2016 | WOD
August 18, 2016 STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX Strict Press and perform the following: 65%x5 75%x5 85%x5+(Amrap) Not optional! Drop back down 50% and do as many reps as possible until failure. Clips are required. Please De Load with care!...
