by Kim Stevens | May 4, 2016 | WOD
May 4, 2016 WEDNESDAY! MET CON: For Time (35:00)! E: 200 M Run 30 TTB 200 M Run 5 Legless Rope Climb + 5 Traditional Rope Climb 200 M Run 30 Power Snatches #135/95 200 M Run 1000 M Row (5) RX: 200 M Run 30 Power Snatches #115/85 200 M Run 1000 M Row (5) 200 M Run 8...
by Kim Stevens | May 3, 2016 | WOD
May 3, 2016 TUESDAY STRENGTH: (15:00) Split Jerk! Work up to a 2 Rep MAX Split Jerk (UB). Once you hit your MAX and if there’s time, drop down to 80% of your 2RM and perform 3 more sets of 2 reps, however, the emphasis should be placed on your 2RM. SCALE DOWN...
by Kim Stevens | May 2, 2016 | WOD
May 2, 2016 MONDAY MOTIVATION! 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: 65%x5 75%x5 85%x5+ (AMRAP) SCALE DOWN OPTION: 5 Rep Semi Heavy Back Squat! STRENGTH...
by Kim Stevens | Apr 30, 2016 | WOD
The “SUPER DUPER Grand Opening” Partner WOD! MET CON: 30:00 AMRAP! *Goal: 4R+ *BUY IN: E: 175 Double Under’s RX: 150 Double Under’s M/S: 100 Double Under’s (70 Dub-A or 400 Singles) E: 20 Clean & Jerks #155/105 40 Calorie Air Dyne...
by Kim Stevens | Apr 27, 2016 | WOD
April 27, 2016 WEDNESDAY MET CON: 35:00 Clock! “Partner WOD”… The Last Hoorah! BUY IN: 800 M Relay Run (400 M per athlete) E: 5RFT! 10 Ring Muscle Ups 20 Burpee / Box Jump Overs “30/24 30 Goblet Squats #70/53 200 M KB Carry Run (same KB) (100 M...
by Kim Stevens | Apr 26, 2016 | WOD
April 26, 2016 TUESDAY! MET CON: 25:00 AMRAP! Run 100 M Every 5:00 beginning at the 5:00, 10:00, 15:00, 20:00 mark! E: BUY IN: 50 Calorie Row (4)! 50 Dubs 12 Alt. DB Snatches #55/35 24 Hollow Rocks RX: To Be Done @ any point: 40 Calorie Row (4) 12 Alt. DB Snatches...
