by Kim Stevens | May 18, 2016 | WOD
Winded Wednesday! Met Con: 30:00 AMRAP! *Marcela’s B-Day “Partner” WOD: 5-18-91 (25) E: BUY IN: 5 EACH Parking Lot (Relay) Sprints + 5 Legless Rope Climbs! 910 Meter Row 5 EACH Burpee / Box Jump Overs (Hurdle Style) “24/20 18 Ring Dips 25 OH...
by Kim Stevens | May 17, 2016 | WOD
TUESDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX Back Squat, add 10# to that number (optional) then perform the following based off that number: 70%x3 80%x3 90%x3+(AMRAP) SCALE DOWN OPTION: 3 Rep Semi Heavy Back Squat! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | May 16, 2016 | WOD
May 16, 2016 MOTIVATING MONDAY! STRENGTH (15:00) Clean & Jerks! Warm up to 75% of your 1 Rep MAX C&J then perform 6-8 reps at 75%-85%. Go off of feel. Form is key! SCALE DOWN OPTION: Work up to a 3 Rep MAX Power Clean + S2O or keep it light and focus on...
by Kim Stevens | May 14, 2016 | WOD
May 13, 2016 SATURDAY! MET CON: For Time (35:00)! E: 5RFT! 8 DB Hang Squat Cleans #55/35 10 OTDB Burpees 12 HSPU 200 M Run *1000 M Row (5) to be done at any point (prior to the 25:00 mark)! RX: 5RFT! 8 DB Hang Squat Cleans #45/25 10 OTDB Burpees 12 “AB MAT...
by Kim Stevens | May 13, 2016 | WOD
MAY 12, 2016 FRIDAY! STRENGTH: (12:00) Strict Press! Work up to a 3 Rep MAX Strict Press! STRENGTH ALTERNATIVE: 12:00 AMRAP! 50 Alt. Toe Taps (“16 box) 30 Mountain Climbers 30 Russian Twists #25/15 KB MET CON: 15:00 Clock! BUY IN: 800 M Run! E: 5RFT! 12...
by Kim Stevens | May 12, 2016 | WOD
THURSDAY! STRENGTH: (15:00) Front Squats! Work up to a 3 Rep MAX Front Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 Front Squats #95/65 or DB FS #35/25 12 Alt. Plank Rows #35/25 15 weighted Sit Ups #25/15 DB MET CON: 12:00 Clock! *Run the parking lot after every...
