by Kim Stevens | Jun 1, 2016 | WOD
WEDNESDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat 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 MAX or Semi Heavy...
by Kim Stevens | May 31, 2016 | WOD
TUESDAY! STRENGTH: (15:00) BB Complex! From the rack, work up to a MAX or Heavy set of the following complex: 1 Push Jerk + 1 Split Jerk (UB)! SCALE DOWN OPTION: 2 Rep MAX or Semi Heavy Push Press or Push Jerk (UB)! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 Push Press...
by Kim Stevens | May 30, 2016 | WOD
by Kim Stevens | May 28, 2016 | WOD
SATURDAY! MET CON: 5RFT (35:00)! E: 3 Rope Climbs (b2b) 9 Alt. DB Renegade Rows #55/35 12 Alt. KB Cleans with Transfer #70/53 200 M Run RX: 9 Alt. DB Renegade Rows #45/25 12 Alt. KB Cleans with Transfer #53/35 2 Rope Climbs (OK to break up if needed) 200 M Run Scaled:...
by Kim Stevens | May 27, 2016 | Uncategorized, WOD
May 27, 2016 FRIDAY! STRENGTH (15:00) OH SQUATS! Work up to a 3 Rep MAX or Semi-Heavy OHS! SCALE DOWN OPTION: Focus on OHS Skill Work from the ground (or from the rack… space permitting). STRENGTH ALTERNATIVE: 12:00 AMRAP! 50 Alt. Toe Taps 30 Mountains Climbers...
by Kim Stevens | May 26, 2016 | WOD
May 26, 2016 THURSDAY! MET CON: For Time (35:00) Perform the following exercise every 5:00 beginning at the 5:00, 10:00, 15:00, 20:00 and 25:00 mark! OH Swings: E: #70/53 – 10 reps RX: #53/35 – 12 reps SCALED: #44/25 – 15 reps E: 100 Calorie Row (4)...
