by Kim Stevens | Jan 25, 2016 | WOD
Motivating Monday! Strength: (15:00) Front Squats! Take 85% of your 5 rep max Front Squat and perform the following with close to perfect form: 4 Sets x 5 Reps Strength MOD: 3 Rep Heavy Front Squat! Strength Alternative: 12:00 AMRAP! 250 M Row (4) 15 DB...
by Kim Stevens | Jan 23, 2016 | WOD
Sizzling Saturday! Met Con: 3RFT (35:00)! Ashley Soto’s B-Day WOD! 1-22-99 (17) E: BUY-IN: 99 Calorie Row (6) 17 HSPU 100 M Run 17 Front Squats #95/65 100 M Run 22 Hang Power Cleans 100 M Run RX: (1X Only): 99 Calorie Row (6)… to be done at any point! 17...
by Kim Stevens | Jan 22, 2016 | WOD
Flexy Friday! Strength: (15:00) Back Squats! Take 90% of your 1RM Back Squats (optional: Plus #20, #10 or not all) and use that number as your base weight to calculate the following: 75%x5 85%x3 95%x1 (AMRAP) as many reps as possible. Form is key! Your last rep should...
by Kim Stevens | Jan 21, 2016 | WOD
Thirsty Thursday! Strength: (15:00) Clean & Jerk! Warm up to 75% of your 1RM C&J), then perform 6-8 reps of 1 C&J at 75%-85%. Progressively load up based on feel. Focus on the quality of your reps. Rest as needed between reps but mind the clock. Strength...
by Kim Stevens | Jan 21, 2016 | WOD
Thirsty Thursday! Strength: (15:00) Clean & Jerk! Warm up to 75% of your 1RM C&J), then perform 6-8 reps of 1 C&J at 75%-85%. Progressively load up based on feel. Focus on the quality of your reps. Rest as needed between reps but mind the clock. Strength...
by Kim Stevens | Jan 20, 2016 | WOD
Winded Wednesday! Met Con: 10RFT (35:00)! *Buy In: 400 M Run E: 10 Wall Ball Shots #30/20 (10ft./9ft.) 6 Burpee / Box Jump Over’s “24/20 1 legless Rope Climb RX: RX Men: 1 “partial” Legless Rope Climb (to the tape line) for rounds 1 thru 5 and...
