by Kim Stevens | Jul 6, 2016 | WOD
June 6, 2016 WEDNESDAY! MET CON: 5RFT (35:00)! Tara’s B-DAY/Partner WOD! DOB: 7-5-94 (22) *BUY IN: 800 M Partner Relay! E: 22 (11/11) Calorie Bike 7/7 “Double” Burpee / “Hurdle” Box Jump Over’s “24/20 5/5 Deadlifts #250/175 22...
by Kim Stevens | Jul 5, 2016 | WOD
June 5, 2016 TUESDAY! STRENGTH: (15:00) Push Press! Work up to a 3 Rep MAX Push Press. If you reach a max prior to the 15:00 mark do set of 3 reps @ 90% and a set of 3 @ 80% of your 3RM for the day. STRENGTH ALTERNATIVE: 12:00 AMRAP! 12 G2O #35/25 BP 15 Hollow Rocks...
by Kim Stevens | Jul 4, 2016 | WOD
July 4, 2016 MOTIVATING MONDAY! “Independence Day” WOD DOB: “7/4/1776” MET CON: 7RFT (40:00)! 4 Power Cleans (Squat Cleans are OK) MOD: 4 HPC or 4 DB Front Squats + 4 PP #35/25) E: #225/135+ RX: #185/115 SCALED: #155/105 (#135/95 or #115/85) 17...
by Kim Stevens | Jul 2, 2016 | WOD
July 2, 2016 SATURDAY! MET CON: 35:00 Clock! E: 8RFT! 1 legless Rope Climb 15 Wall Ball Shots #20/14 (10ft. ONLY) 15/12 Calorie Bike 12 Sit Ups (AFAP) RX: 6RFT! 12/9 Calorie Bike 2 Rope Climbs (OK to break them up if needed) 15 Wall Ball Shots #20/14 (10ft./9ft.) 15...
by Kim Stevens | Jul 1, 2016 | WOD
July 1, 2016 FRIDAY! A) 10:00 (progressively loading) Power Snatch EMOM! “Barbell Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). E: 95/65×8 95/65×8 115/75×6 115/75×6...
by Kim Stevens | Jun 30, 2016 | WOD
June 30, 2016 THURSDAY! STRENGTH: (15:00) “floor pause” Deadlifts! Take 90% of your 1 Rep MAX Deadlift, add 20# (optional) and perform the following: 70%x3 80%x3 90%x3 SCALE DOWN OPTION: 3 Rep MAX or Semi Heavy Deadlift (no % work)! STRENGTH ALTERNATIVE:...
