by Kim Stevens | May 11, 2016 | WOD
May 11, 2016 “NO WHITEBOARD WEDNESDAY”! “Interval Work”: 29:00 Clock! (30 sec ON/30 sec OFF) Athletes will have up 30 seconds to complete as many consecutive and calculated reps as possible within the time allotted. Write down your # of reps...
by Kim Stevens | May 10, 2016 | WOD
May 10, 2016 TUESDAY! STRENGTH: 7:00 Progressively Loading EMOM! Work up to a 3 Rep MAX Power Snatch (UB)! If you fail, drop down #10 and finish out the EMOM at that weight. Begin the EMOM at around 65% of your 1RM Power Snatch or based on feel. Suggested Starting...
by Kim Stevens | May 9, 2016 | WOD
May 9, 2016 MOTIVATION MONDAY! MET CON: 35:00 Clock! E: 10RFT! 3 OTB Burpees 6 BB Thrusters #155/105 9 KB High Pulls #70/53 12/9 Calories: AD Bike! RX: 8RFT! 3 OTB Burpees 6 BB Thrusters #135/95 12 KB High Pulls #53/35 15/12 Calorie Row (4) Scaled: 8RFT! 6 BB...
by Kim Stevens | May 7, 2016 | WOD
May 7, 2016 SUPER SATURDAY! MET CON: 4RFT (35:00)! E: 12 Ball Slam #50/30 + 100 M cone to cone Sprint (@ the park) 12/10 C2B Pull Ups 12 Box Jump Over’s “30/24 50 Dubs 25 Hollow Rocks RX: 40 Dubs 12 Ball Slam #40/20 + 100 M cone to cone Sprint (@ the park)...
by Kim Stevens | May 6, 2016 | WOD
May 6, 2016 FRIDAY! STRENGTH: (15:00) Deadlifts! Take 90% of your 1 Rep MAX Deadlift, add 10# to that number (optional) then perform the following based off that number: 65%x5 75%x5 85%x5+ (AMRAP) SCALE DOWN OPTION: 5 Rep Semi Heavy Deadlift! STRENGTH ALTERNATIVE:...
by Kim Stevens | May 5, 2016 | WOD
May 5, 2016 THURSDAY! STRENGTH: (15:00) Cleans! Work up to a 3 Rep MAX (full) Clean. OK to drop after each rep but rest no longer than 5 seconds between reps. Take as much time between sets but mind the clock. SCALE DOWN OPTION: Perform the above workout but scale...
