by Kim Stevens | Jun 22, 2016 | WOD
June 22, 2016 WEDNESDAY! STRENGTH: (12:00) Strict Press! Work up to a 3 Rep MAX Strict Press followed by 3×90% (UB), then (time permitting) 3×80% (UB). % are based off your MAX for the day. STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 S2O #95/65 (DB PP #35/25) 30...
by Kim Stevens | Jun 21, 2016 | WOD
June 21, 2016 TUESDAY! MET CON(s): 27:00 Clock! A) 12:00 AMRAP! E: 15 Calorie Bike! 9 OH Swings #70/53 6 OTKB Burpees RX: 15 OH Swings #53/35 9 Calorie Bike! 6 OTKB Burpees SCALED: 21 OH Swings #44/25 15/12 Calorie Row (4) 9 Burpees (Not OTKB) REST 3:00! B) 12:00...
by Kim Stevens | Jun 20, 2016 | WOD
June 20, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) Barbell Complex! Work up to a heavy set! (3 position Clean): 1 Full Clean + 1 Hang Clean + 1 Pocket Clean + 1 Split Jerk SCALE DOWN OPTION: 1 Power Clean + 1 Hang Clean (HPC) + 1 S2O STRENGTH ALTERNATIVE: 12:00 AMRAP!...
by Kim Stevens | Jun 18, 2016 | WOD
SATURDAY! MET CON: 25:00 AMRAP! E: 20/17 Calorie Row (4) at minute(s): 3:00, 9:00 & 15:00! RX: 17/14 Calorie Row (4) in minute(s): 6:00, 12:00 & 18:00! S: 14/11 Calorie Bike in minute(s): 3:00, 9:00 & 15:00! E: 12 S2O #135/95 30 Alt. Split Jump Lunges 12...
by Kim Stevens | Jun 17, 2016 | WOD
FRIDAY! A) 6:00 Clock! Partner Relay! Complete as many 200 M Sprints as possible in 6:00. Your total (combined) rounds + any misc. 100 M sprints will be noted on the whiteboard. REST 3:00! B) MET CON: 21:00 AMRAP! Alyssa’s B-Day Partner WOD: 6-17-95 (21) E: 95...
by Kim Stevens | Jun 16, 2016 | WOD
June 16, 2016 THURSDAY! STRENGTH: (floor pause) Deadlifts! Take 90% of your 1RM add 20# (optional), then perform the following: 65%x5 75%x5 85%x5+ AMRAP! SCALE DOWN OPTION: 5 Rep MAX or Semi Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! Parking Lot Run 10...
