by Kim Stevens | Apr 18, 2016 | WOD
MOTIVATING MONDAY! A) 7:00 (progressively loading) EMOM! Warm up to a semi challenging weight then perform the following every minute on the minute. Suggested Starting Weight: E: #155/105 RX: #135/95 M/S: #115/75 2 sets: 1 Power Clean + 1 Hang Clean. Each set must be...
by Kim Stevens | Apr 16, 2016 | WOD
SATURDAY! MET CON: 35:00 AMRAP! *Goal: 4-5R+ Melissa’s B-DAY “Partner” WOD! 4-14-87 (29) E: 29 HSPU 4 Back Squats #155/105 14 Power Cleans 87 Russian Twists #25/15 BP 400 M RELAY Run RX: 400 M RELAY Run *NOTE: (All Divisions): Each athlete must run...
by Kim Stevens | Apr 15, 2016 | WOD
FRIDAY! STRENGTH: (15:00) Snatches! Warm up to 75% of your 1 Rep MAX Snatch (Power or Hang Power Snatch) then perform 8 Singles between 75%-90% of your 1 Rep MAX. SCALE DOWN OPTION: 3 Rep Heavy Snatch! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 Hang Power Snatches #95/65...
by Kim Stevens | Apr 14, 2016 | WOD
THURSDAY! MET CON: 4RFT (35:00) E: 1 legless Rope Climb + 1 traditional Rope Climb 12 TTB 8 OTKB Burpees 10/8 (Single arm) KB S2O #70/53 41 foot Handstand Walk 25/22 Cal: AD Bike! RX: 500 M Row (5) 10 OTKB Burpees 8/6 (Single arm) KB S2O #53/35 12 TTB 2 Rope Climbs...
by Kim Stevens | Apr 13, 2016 | WOD
WEDNESDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX BS and perform the following: 5@75% 3@85% 1+(AMRAP)@95% SCALE DOWN OPTION: 3 Rep Heavy Back Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 16 Alt. Lunges #35/25 DB’s 100 Singles 50 Alt. Plank Hold...
by Kim Stevens | Apr 12, 2016 | WOD
TUESDAY (30:00)! A) 21-15-9-6 (21:00)! E: 50 Dubs RX: 35 Dubs M/S: 25 Dubs (15 Dub-A or Singles)… every 3:00 beginning at the 3:00, 6:00, 9:00, 12:00, 15:00 & 18:00 mark! E: Box Jump Over’s “30/24 C2B Pull Ups OH Swings #70/53 RX: OH Swings...
