by Kim Stevens | Apr 4, 2016 | WOD
MONDAY! STRENGTH: 7:00 Clock! Progressively Loading EMOM! Work up to a 3 Rep MAX “T&G” Power Clean & Push Jerk! If you fail, drop down #10 and finish out the EMOM at that weight. Note: Begin the EMOM at around 60-65% of your 1RM Power Clean only...
by Kim Stevens | Apr 2, 2016 | WOD
by Kim Stevens | Apr 1, 2016 | WOD
FRIDAY! MET CON(S): 30:00 Clock! A) 10:00 AMRAP! E: 8 Hang (full) Snatches #115/75 100 M FC #55/35 DB’s REST 3:00! B) 8:00 AMRAP (as many reps as possible) Ladder: 4-6-8-10-12-10-8-6-4 E: Alt. FR Lunges #115/75 TTB RX: TTB Alt. FR Lunges #95/65 M/S: Alt. FR...
by Kim Stevens | Mar 31, 2016 | WOD
THURSDAY! MET CON: 3RFT (35:00)! *Karen’s B-Day WOD: 3-31-75 (41) E: 41 Calorie Row (5) 3 legless Rope Climb 31 Wall Ball Shot #30/20 (10ft./9ft.) 75 Dubs RX: 3 Rope Climbs 31 Wall Ball Shot #20/14 (10ft./9ft.) 41 Calorie Row (5) 75 Dubs M/S: 300 M Sprint! 3...
by Kim Stevens | Mar 30, 2016 | WOD
WEDNESDAY! STRENGTH: (15:00) Back Squats! Take 90% of your 1 Rep MAX BS and perform the following: 3@70% 3@80% 3+(AMRAP)@90% SCALE DOWN OPTION: 3 Rep Heavy Back Squat! STRENGTH ALTERNATIVE: 12/10 Calories Bike 50 Russian Twists #25/15 15 Squat Jumps (Air Squats) MET...
by Kim Stevens | Mar 29, 2016 | WOD
TUESDAY! STRENGTH: (15:00) Deadlifts! Take 90% of your 1 Rep MAX DL and perform the following: 3@70% 3@80% 3+(AMRAP)@90% SCALE DOWN OPTION: 3 Rep Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! 250 M Row (5) 10 Deadlifts #135/95 30 Bar Hops 15 BFSU MET CON: 12:00...
