by Kim Stevens | Jul 27, 2016 | WOD
July 27, 2016 WEDNESDAY! MET CON(s): 27:00 Clock! A) 5RFT (12:00)! E: 12 Hang Power Cleans #115/85 8 C2B Pull Ups RX: 12 Hang Power Cleans #95/65 10 Pull Ups SCALED: 12 Hang Power Cleans #75/45 (DB Hang Power Cleans #35/25) 8 Pull Ups (Jumping Pull Ups, 10 Banded Pull...
by Kim Stevens | Jul 26, 2016 | WOD
July 26, 2016 TUESDAY! STRENGTH: (15:00) 5 Rep Heavy Push Jerk! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGTH ALTERNATIVE: (12:00) 10 Push Press #95/65 250 M Row (6) 12 BFSU MET CON: 10:00 AMRAP! E: 9 Power Snatches #115/75 12 KB Transfers #70/53 9 HRPU RX:...
by Kim Stevens | Jul 25, 2016 | WOD
July 24, 2016 MOTIVATING MONDAY! STRENGTH: (35:00) Back Squats! Progressively load to a 1 Rep MAX (or semi Heavy) Back Squat. SCALE DOWN OPTION: (15:00) 3 Rep MAX (or Semi Heavy) Back Squat! Athletes who finish the strength prior to the 15:00 or 20:00 mark should...
by Kim Stevens | Jul 23, 2016 | WOD
July 22, 2016 SUPER SATURDAY! MET CON: For Time (40:00) “Partner Workout” E: #55/35 DB’s RX: #45/25 DB’s SCALED: #35/15+ DB’s 100 Alt. DB Snatches 100 Alt. DB Step Ups (“20 box) 800 M Run (together) E: 6×20/16 Cal Row (6) RX:...
by Kim Stevens | Jul 22, 2016 | WOD
July 21, 2016 FRIDAY! MET CON: 29:00 Clock! (:30 sec On/:30 sec Off) “Competition Readiness” E: #115/85 RX: #95/65 SCALED: #75/45 Complete 5R of each exercise before rotating! A) :30 ME Dubs (Dub-A or Singles) B) :30 ME (T&G) Deadlifts C) :30 ME...
by Kim Stevens | Jul 21, 2016 | WOD
July 20, 2016 THURSDAY! MET CON: 30:00 Clock! E: 20:00 AMRAP! “Nate” 2 Ring Muscle Ups 4 HSPU 8 OH Swings #53/35 Suggestion: Treat “Nate” as an EMOM! RX: 30:00 EMOM! “Chelsea” 5 Pull Ups 10 Push Ups (Not HRPU) 15 Air Squats Note:...
