by Kim Stevens | Feb 13, 2016 | WOD
Sizzling Saturday! Met Con: 10RFT (35:00)! *Buy In: 25 Burpees! E: 12 Wall Ball Shots #30/20 (10ft./9ft.) 10 Box Jump Over’s “24/20 100 M “MB” Run #50/30 RX: 10 Box Jump Over’s “24/20 12 Wall Ball Shots #20/14 (10ft./9ft.) 100 M...
by Kim Stevens | Feb 12, 2016 | WOD
Friday! Met Con(s): 24:00 Clock! A) For Time (12:00)! Athletes will have an allotted time to complete each portion of the following (A) workout. (0:00 – 4:00) 800 M Run (4:00 – 8:00) 25 Clean & Jerks (BB or DB HPC + S2O #35/25) E: #135/95 RX: #115/85...
by Kim Stevens | Feb 11, 2016 | WOD
Thirsty Thursday! Strength: (15:00) Snatches! Warm up to 75% – 85% of your 1RM (full) Snatch and perform 6-8 reps in the time allotted. Go off of feel… form is key! Strength MOD: Modify the above % work by doing Power or Hang Power Snatches or focus on...
by Kim Stevens | Feb 10, 2016 | WOD
Wednesday! A) Benchmark WOD! For Time (20:00) “Diane”: 21-15-9 Deadlifts RX: #225/155 Mod: DL #205/145 (#165/115) HSPU (Assisted HSPU or Alt. KB (dead) Clean & Press #53/35) Rest 3:00! B) 12:00 Clock! “Interval Work” Athletes will have up...
by Kim Stevens | Feb 9, 2016 | WOD
Tuesday! Strength: (12:00) Push Press! Warm up to 80% of your 3 Rep MAX Push Press and perform 4 sets x 5 reps (UB). Strength MOD: 3 Rep Heavy Push Press! Strength Alternative: 12:00 AMRAP! 12/10 Cal Bike 10 Push Press #95/65 (DB PP #35/25) 20 Split Jump Lunges (Alt....
by Kim Stevens | Feb 8, 2016 | WOD
Motivation Monday! Strength: (15:00) Front Squats! Warm up to 90% of your 5RM Front Squat and perform 4 sets x 5 reps (UB). Strength MOD: 3 rep Heavy Front Squat! Strength Alternative: 12:00 AMRAP! 10 Ball Slams #40/20 100 M Run 30 Mountain Climbers 10 Sit Ups...
