by Kim Stevens | Jun 29, 2016 | WOD
June 29, 2016 WEDNESDAY! MET CON: 5RFT (35:00)! BUY IN / CASH OUT: 800 M Run! *(on the spot) PENALTY: Run the parking lot 1x if you break during the set of the Barbell Complex. 1 penalty per round. E: 65 Dubs BBC (5 Sets): Each set UB! 1 Power Clean 2 Hang Power...
by Kim Stevens | Jun 28, 2016 | WOD
June 28, 2016 TUESDAY! STRENGTH: (12:00) Push Jerks! Work up to a 3 Rep MAX Push Jerk followed by 90%x1 of your 3RM heavy for the day. SCALE DOWN OPTION: 3 Rep Semi Heavy Push Jerk or Push Press (no % work to follow). STRENGTH ALTERNATIVE: 12:00 AMRAP! 15 OH Swings...
by Kim Stevens | Jun 28, 2016 | WOD
@group: June 27, 2016 MOTIVATING MONDAY! (15:00) Back Squats Take 90% of your 1 Rep MAX Back Squat add 20# (optional) and perform the following: 70%x3 80%x3 90%x3+(AMRAP) SCALE DOWN OPTION: 3 Rep MAX or Semi Heavy Back Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 Back...
by Kim Stevens | Jun 25, 2016 | WOD
SATURDAY! MET CON: 5RFT (35:00)! BUY IN: 800 M Run E: 15 OH Swings #70/53 15 KB SDHP 12 Burpees Parking Lot FC Run #55/35 DB’s RX: 18 OH Swings #53/35 15 KB SDHP 12 Burpees Parking Lot FC Run #45/25 DB’s SCALED: 20 OH Swings #44/25 15 KB SDHP 12 Burpees...
by Kim Stevens | Jun 24, 2016 | WOD
6/24/16 FRIDAY! STRENGTH: (15:00) Front Squat! Work up to a 3 Rep MAX or Semi Heavy “3 Sec Pause” Front Squat! SCALE DOWN OPTION: 3 Rep Max or Semi Heavy Front Squat (No Pause). STRENGTH ALTERNATIVE: 12:00 AMRAP! 12/10 Calorie Bike 20 Plank Rows #35/25 30...
by Kim Stevens | Jun 23, 2016 | WOD
6/23/16 NO WHITEBOARD THURSDAY! “ALL OUT Interval Work” *Note: For each round of the workouts athletes will rest for the remaining time left in the 3:00 time cap. No carrying over of reps. No holding back! A) 9:00 CLOCK! Complete 1 round of the following...
