by Kim Stevens | Aug 17, 2016 | WOD
August 17, 2016 STRENGTH: (15:00) Power Snatches! Work up to a 3 rep MAX set of 3 Power Snatches. Singles ONLY resting no more than 5 second rest between reps. SCALE DOWN OPTION: 3 Rep Semi Heavy set of 3 Hang Power Snatches or focus on skill work. STRENGTH...
by Kim Stevens | Aug 16, 2016 | WOD
August 16, 2016 TUESDAY! MET CON(s): 30:00 Clock! Partner WOD! A) 8:00 AMRAP! Athlete A will perform 35 Dubs while Athlete B performs a (at parallel) Weighted Wall Sit HOLD. Every Time Athlete A comes off the wall to rest, Athlete A must STOP doing Dubs. This will...
by Kim Stevens | Aug 15, 2016 | WOD
August 15, 2016 MOTIVATING MONDAY! STRENGTH: (12:00) Work up to a MAX set: 1 Squat Clean + 2 Front Squats (UB). Clips are required. De load your BB with care! SCALE DOWN OPTION: 1 Power Clean + 3 Front Squats or 1 HPC + 2 Front Squats. STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Aug 13, 2016 | WOD
August 13, 2016 NO WHITEBOARD SATURDAY! MET CON: 29:00 EMOM! 5:00 (5R): Rope Climbs E: 1 Legless + 1 Traditional RX: 2 Traditional SCALED: 1 Traditional (1 assisted, 5 seated/standing R.C. w/pause HOLDS or 5 C2G Walk Outs) REST 1:00! 5:00 (5R): Dubs E: 35 Reps RX: 30...
by Kim Stevens | Aug 12, 2016 | WOD
August 12, 2016 FRIDAY! STRENGTH: (15:00) Take 90% of your 1 Rep MAX Deadlift and perform the following with a “Floor Pause”: 65%x5 75%x5 85%x5+(AMRAP) SCALE DOWN OPTION: 5 Rep Semi Heavy Deadlift. No pause! *Reminder: Clips are required. De Load your...
by Kim Stevens | Aug 11, 2016 | WOD
August 11, 2016 THURSDAY! STRENGTH: (15:00) Work up to a 3 Rep MAX (or Semi Heavy) Push Press! If time allows, perform the following: 90% x3 80% x3 *Clips required. De load with care! STRENGTH ALTERNATIVE: 12:00 AMRAP! 12/10 Calorie Bike 12 Ring Rows 24 Russian Twists...
