by Kim Stevens | Jun 15, 2016 | WOD
6/15/2016 WEDNESDAY! MET CON: For Time (35:00) “Dirty Thirty” E: 30 Reps: Heavy Grace (C&J) #185/125 800 M Run 30 Hurdle Jump Over’s “24/20 800 M Run 30 TTB RX: 30 reps: “Heavy” GRACE (C&J) #155/105 800 M Run 30 Box Jump...
by Kim Stevens | Jun 14, 2016 | WOD
6/14/16 TUESDAY! STRENGTH: (15:00) Back Squat! Take 90% of your 1 Rep MAX Back Squat then add 20# (optional) and perform the following: 65%x5 75%x5 85%x5+ AMRAP! SCALE DOWN OPTION: Work up to a 5 Rep MAX or Semi Heavy Back Squat STRENGTH ALTERNATIVE: 12:00 AMRAP! 10...
by Kim Stevens | Jun 13, 2016 | WOD
6/13/16 MOTIVATING MONDAY! STRENGTH: (12:00) Push Press! Work up to a 3 Rep MAX Push Press followed by 3×90% (of your 3RM for the day). STRENGTH ALTERNATIVE: 12:00 AMRAP! 250 M Row (5) 25 OH Swings #44/25 KB 30 Russian Twists #25/15 KB MET CON: 15:00 AMRAP! Goal:...
by Kim Stevens | Jun 11, 2016 | WOD
June 11, 2016 SATURDAY! MET CON: For Time (30:00) 4-8-12-16*16-12-8-4 E: *1000 M Row (to be done at any point) Hang Power Cleans #115/85 Alt. Front Rack Lunges Target Burpees (8ft.) RX: *50/42 Calorie Bike (to be done at any point) Target Burpees (8ft.) Hang Power...
by Kim Stevens | Jun 10, 2016 | WOD
FRIDAY! STRENGTH: (15:00) Snatches! Warm up to 80% of your 1 Rep MAX (full) Snatch, then perform 6-8 reps between 80-90%. Go off feel and form! SCALE DOWN OPTION: Work up to a 1 Rep MAX or semi-heavy Power (or Hang Power) Snatch or focus on skill work. STRENGTH...
by Kim Stevens | Jun 9, 2016 | WOD
THURSDAY! MET CON(s): 27:00 Clock! A) 12:00 AMRAP! E: 12 S2O #135/95 10 Alt. Pistol Squats RX: 16 Split Jump Lunges 12 S2O #115/85 Scaled: 12 S2O #95/65 (DB PP #35/25) 16 Split Jump Lunges (Alt. Lunges) REST 3:00! B) 12:00 AMRAP! Note: For the MB run, athletes will...
