by Kim Stevens | Aug 3, 2016 | WOD
August 3, 2016 WEDNESDAY! STRENGTH: 1 Rep MAX Strict Press (15:00)! SCALE DOWN OPTION: 2 Rep Semi Heavy Push Press! STRENGTH ALTERNATIVE: 12:00 AMRAP! 100 Singles 12 Alt. DB Snatches #35/25 12 weighted Sit Ups MET CON: For Time (15:00) E: 5RFT! 12 TTB 12 S2O #135/95...
by Kim Stevens | Aug 2, 2016 | WOD
August 2, 2016 TUESDAY! MET CON: For Time (35:00)! E: 200 M Run 6 Sets: Barbell Complex! 1 Power Clean + 1 Hang Power Clean (UB) #155/105 200 M Run 21 OTB Burpees 200 M Run 9 Sets: Barbell Complex! 1 Power Clean + 1 Hang Power Clean (UB) 200 M Run 15 OTB Burpees 200 M...
by Kim Stevens | Aug 1, 2016 | WOD
August 1, 2016 MOTIVATING MONDAY! STRENGTH: (35:00) 1 RM Front Squat! Progressively load to a 1 Rep MAX (or semi Heavy) Front Squat. Suggested Warm-Up: 5-5-3-3-2-1. Partner up! SCALE DOWN OPTION: (15:00) 3 Rep MAX (or Semi Heavy) Front Squat! Athletes who...
by Kim Stevens | Jul 30, 2016 | WOD
July 30, 2016 SATURDAY! MET CON: For Time (35:00)! 800 M Run 30 Burpees 30 OH Swings E: #70/53 RX: #53/35 SCALED: #44/25 30 Box Jump Over’s (MOD: 50 Alt. Step Ups Only) E: “30/24 RX: “24/20 SCALED: “24/20 400 M Run 30 Burpees 30 OH Swings 30...
by Kim Stevens | Jul 29, 2016 | WOD
July 29, 2016 FRIDAY! A) 10:00 (progressively loading) “Barbell 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 + Push Jerk! E: 135/95x7x3:00...
by Kim Stevens | Jul 28, 2016 | WOD
July 28, 2016 THURSDAY! STRENGTH: (35:00) 1 Rep MAX Deadlift! Progressively load to a 1 Rep MAX (or semi Heavy) DL. SCALE DOWN OPTION: (15:00) 3 Rep MAX or Semi Heavy Deadlift! Athletes who finish the strength prior to the 15:00 or 20:00 mark should consider...
