by Kim Stevens | Jul 13, 2016 | WOD
June 13, 2016 WEDNESDAY! STRENGTH: (15:00) (floor pause) Deadlifts! Take 90% of your 1 Rep MAX Deadlift, add 20# (optional) then perform the following: 75%x5 85%x3 95%x1+(AMRAP) SCALE DOWN OPTION: 5 Rep Semi Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! 200 M Run...
by Kim Stevens | Jul 12, 2016 | WOD
June 12, 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 | Jul 11, 2016 | WOD
June 11, 2016 MOTIVATING MONDAY! STRENGTH: (12:00) Strict Press! Work up to a 5 Rep MAX or Heavy Strict Press. If time allows perform 90%x5 followed by 80%x5 based off your MAX for the day. STRENGTH ALTERNATIVE: 12:00 AMRAP! 250 M Row 12 Alt. Plank Rows #35/25 25 Dubs...
by Kim Stevens | Jul 9, 2016 | WOD
July 9, 2016 SUPER SATURDAY! A) 10:00 Clock: 1 Mile Run For Time! (MOD: 1200 M Run For Time) REST 2:00 (begins immediately after the last athlete gets back from their run) B) 23:00 Clock: Interval Work! :30 Sec ON/:30 Sec OFF: 5R each! 1) Single Arm KB Transfers E:...
by Kim Stevens | Jul 8, 2016 | WOD
July 8, 2016 STRENGTH: (15:00) OHS! Work up to a 3 Rep MAX OHS. If you reach your MAX prior to the 15:00 mark drop down and perform 3 reps at 90% followed by 3 reps at 80% (of your MAX for the day). Clips are required! SCALE DOWN OPTION: Assisted OHS “skill...
by Kim Stevens | Jul 7, 2016 | WOD
June 7, 2016 THURSDAY! 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...
