by Kim Stevens | Apr 11, 2016 | WOD
MOTIVATING MONDAY! STRENGTH: (15:00) Deadlifts! Take 90% of your 1 Rep MAX DL and perform the following: 5@75% 3@85% 1+(AMRAP)@95% SCALE DOWN OPTION: 3 Rep Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! 15 KB SDL #53/35 100 Singles 10 Ring Rows 12 weighted Sit Ups...
by Kim Stevens | Apr 9, 2016 | WOD
SATURDAY! MET CON: For Time (35:00)! E: BUY IN: 35 Ball Slam #50/30 400 M Run 50 HRPU 30 BN Lunges #115/85 400 M Run 40 HRPU 20 BN Lunges 400 M Run 30 HRPU 12 BN Lunges 400 M Run RX: BUY IN: 40 Ball Slam #40/20 400 M Run 40 HRPU 30 BN Lunges #105/75 400 M Run 30 HRPU...
by Kim Stevens | Apr 8, 2016 | WOD
FRIDAY! STRENGTH: (15:00) Push Press! Work up to a 3 Rep MAX Push Press. If you reach your max prior to the 12:00 mark, drop down to 90%, then 80% of your max for the day for 3 reps each. STRENGTH ALTERNATIVE: 12:00 AMRAP! 30 Bicycle Kicks 10 S2O #95/65 (DB PP #35/25)...
by Kim Stevens | Apr 7, 2016 | WOD
THURSDAY! MET CON(s): 30:00! “Zoom Zoom” A) 8:00 AMRAP! *Buy In: 200 M Run *Goal: 3R+! E: 10/8 Ring Dips 10 Power Cleans 155/105 RX: 10 Power Cleans #135/95 8/6 Ring Dips M/S: 6/4 Ring Dips (10 “20 Box Dips) 10 Power Cleans (Hang Power Cleans)...
by Kim Stevens | Apr 6, 2016 | WOD
WEDNESDAY! A) “All Out” Sled Pushes (8:00)! In groups of 2-4, perform as many 25M to 50M Sled Pushes as possible. Men: #45×3-4 BP’s Women: #45×2-3 BP’s B) MET CON: For Time (20:00)! “Chomping at the Bits” E: 80 OH Swings...
by Kim Stevens | Apr 5, 2016 | WOD
TUESDAY! STRENGTH: (15:00) 3 Rep MAX “3 Sec Pause” Front Squat! SCALE DOWN OPTION: 3 Rep Heavy Front Squat (no pause)! STRENGTH ALTERNATIVE: 12:00 AMRAP! 50 Mountain Climbers 15 Ball Slam 30 Bicycle Kicks 100 M Run MET CON: 15:00 Clock! Ladder:...
