by Kim Stevens | Jan 4, 2016 | WOD
Motivating Monday! Strength: BB Complex (15:00)! Work up to a Heavy set (UB): 1 Power Clean + 1 Hang Clean + 1 Split Jerk Strength MOD: 1 Set: UB if possible. 1 Power Clean + 1 Hang Power Clean + 1 S2O Strength Alternative: 12:00 AMRAP! 15 OH Swings #44/25 10 Hang...
by Kim Stevens | Jan 2, 2016 | WOD
Super Saturday! Met Con: 5RFT (35:00)! Buy In: 800 M Run 8 Push Press E: #135/95 RX: #115/85 M/S: #105/75 (#95/65) (or DB PP #35/25) 12 Pullups (8 Jumping Pull Ups, 10 Banded Pull Ups or 12 Alt. DB Plank Rows #35/25) 16 Box Jumps “24/20 (16 Alt. Step Ups) Cash...
by Kim Stevens | Dec 31, 2015 | WOD
Happy New Years Eve! Met Con: For Time (365 reps) KB weight: #70/53 *Scaled: 65 Calorie Row 200 M Run 50 OH KB Swings 100 M Run 50 KB Goblet Squats 100 M Run RX: 65 Calorie Row 50 (2 handed) KB Transfers 100 M Run 50 Alt. (single arm) KB Transfers 100 M Run 50 SDL KB...
by Kim Stevens | Dec 30, 2015 | WOD
Wednesday! Strength: (15:00) 5 Rep MAX Front Squat! Strength MOD: 3 rep Heavy Front Squat! Strength Alternative: 12:00 AMRAP! 30 Mountain Climbers 100 M “MB” Run #30/15 30 Bicycle Kicks Met Con: 15:00 Clock! 6:00 AMRAP! *Goal: 3R+! E: 12 Wall Balls #30/20...
by Kim Stevens | Dec 29, 2015 | WOD
Tuesday! Strength: (15:00) Deadlifts! Take 90% of your 1RM DL(optional: plus #20 or #10) and use that number as your base weight to calculate the following: 70%x3 80%x3 90%x3+ (AMRAP) as many reps as possible. Strength MOD: 3 rep heavy Deadlift! Strength Alternative:...
by Kim Stevens | Dec 28, 2015 | WOD
Monday! Strength: 10:00 (progressively loading) EMOM: (1 set every minute: UB) BB Complex! 1 Power Snatch 1 Hang (full) Snatch + 1 OHS Starting weight: E: #95+/65+ RX: #85/55 M/S: #75/45 Strength MOD: 1 Power Snatch + 1 Hang Power Snatch or a 2 Rep Heavy Hang Power...
