by Kim Stevens | Jul 20, 2016 | WOD
July 20, 2016 NO WHITEBOARD WEDNESDAY! “All Out” Interval Work 32:00 min Clock Take up to 1:00 to complete the work as prescribed. Rest 1:00 between each round of work for a total of 5R. Commit to sticking to the 1:00 time cap. No holding back! 9:00 EOTM...
by Kim Stevens | Jul 19, 2016 | WOD
July 19, 2016 TUESDAY! MET CON: For Time (35:00)! BUY IN: 800 M Run! Ladder: 21-18-15-12-9-6-3 (UB) E: Thrusters #105/75 1 Legless Rope Climb RX: Thrusters #95/65 1 Rope Climb SCALED: Thrusters #75/45 (DB Thrusters #35/25) 1 Rope Climb (1 assisted Rope Climb or 30...
by Kim Stevens | Jul 18, 2016 | WOD
June 18, 2016 MOTIVATING MONDAY! MET CON(s): 35:00 Clock! Complete each workout for time. Rest 5:00 between workouts. Begin each one at the top of the minute. A) For Time: “Isabel” 30 Snatches #135/95 SCALE DOWN OPTION: 30 Power or Hang Power Snatches...
by Kim Stevens | Jul 16, 2016 | WOD
June 16, 2016 SATURDAY! MET CON: 7RFT (35:00) *BUY IN: E: 100 Dubs RX: 75 Dubs SCALED: 50 Dubs (35 Dub-A or 150 Singles) E: Parking Lot Run 9 Deadlifts #115/85 6 Hang Power Cleans 3 S2O RX: 9 Deadlifts #105/75 6 Hang Power Cleans 3 S2O Parking Lot Run SCALED: Parking...
by Kim Stevens | Jul 15, 2016 | WOD
7/15/2016 FRIDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat, add 20# (optional) then perform the following: 75%x5 85%x3 95%x1+(AMRAP) SCALE DOWN OPTION: 3 or 5 Rep Semi Heavy Back Squats! Strength Alternative: 12:00 AMRAP! 250 M Row (4) 30...
by Kim Stevens | Jul 14, 2016 | WOD
July 14, 2016 NO WHITEBOARD THURSDAY! MET 34:00 Clock! “Run Forrest, Run” Perform each sprint within the time allotted. Rest for the remaining time then begin the next sprint (as prescribed). (5:00): 800 M Sprint x 2 *MOD for 800 M Sprint is 600 M! REST...
