by Kim Stevens | Jun 8, 2016 | WOD
June 8, 2016 WEDNESDAY! STRENGTH: (15:00) Front Squats! Work up to a 3 Rep MAX (or Semi Heavy) FS Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 DB FS #35/25 12 Ring Rows Parking Lot FC Run #35/25 MET CON: 11:00 Clock! E: 3:00 ME Dubs REST 1:00 3:00 ME HSPU REST 1:00...
by Kim Stevens | Jun 7, 2016 | WOD
June 7, 2016 TUESDAY! MET CON: 35:00 Clock! BUY IN: 1 Mile Run (for time! E: 4RFT! 12 Deadlifts #225/155 1 Legless Rope Climb + 2 Traditional Rope Climbs (b2b) RX: 4RFT! 3 Traditional Rope Climbs (OK to break them up if needed) 12 Deadlifts #205/145 M/S: 5RFT! 24 KB...
by Kim Stevens | Jun 6, 2016 | WOD
June 6, 2016 MOTIVATING MONDAY! A) (10:00 Clock) 7:00 progressively loading EMOM! Perform 3 (Power) Clean & Jerks (UB) every minute on the minute. Progressively load every minute for 7:00, then in minute 8:00, drop down to 75% of your 3 Rep MAX (for the day) and...
by Kim Stevens | Jun 4, 2016 | WOD
June 4, 2016 SATURDAY! MET CON(s): 30:00 Clock! A) “All Out” Sled Pushes (10:00) (Teams of 3-4) Men: #45 x 3-4 BP’s Women: #45 x 2-3 BP’s REST 5:00! B) 15:00 AMRAP! E: BUY-IN: 400 M Run! 15 Pull Ups 65 Dubs RX: BUY-IN: 400 M Run! 50 Dubs 12...
by Kim Stevens | Jun 3, 2016 | WOD
June 3, 2015 FRIDAY! STRENGTH: ( 15:00) (Floor Pause) Deadlifts! Take 90% of your 1 Rep MAX Deadlift add 10# to that number (optional). Warm up to 75% of that number, then perform the following: 75% x 5 85% x 3 95% x 1+(AMRAP UB) SCALE DOWN OPTION: Work up to a 3 Rep...
by Kim Stevens | Jun 2, 2016 | WOD
June 2, 2016 THURSDAY! MET CON: For Time (35:00)! E: #135/95 RX: #115/85 800 M Run 15 S2O 10 OTB Burpees 12 Power Snatches 10 OTB Burpees 10 Power Cleans 10 OTB Burpees 400 M Run 10 Power Cleans 10 Burpees 12 Power Snatches 10 Burpees 15 S2O 10 Burpees 400 M Run...
