by Kim Stevens | Sep 22, 2017 | WOD
September 22, 2017 FRIDAY! STRENGTH: (15:00) 5×5 “Floor Pause” Deadlift! Perform progressively loading sets of 5-5-5-5-5 Deadlifts for the time allotted. Note: Your 5×5 does not include your warm up sets. No T&G sets! Form is Key! Partner...
by Kim Stevens | Sep 21, 2017 | WOD
September 21, 2017 MET CON: 24:00 Clock! C: A / B RX: B / C C: A / B A) 10:00 AMRAP! Goal: 5R-6R+ COMPETITOR: 15 Pull Ups 35 Dubs RX: 12 Pull Ups 25 Dubs PERFORMANCE: 10 Pull Ups (12 Jumping Pull Ups or 10 Ring Rows) *Banded Pull Ups! 15 Dubs (10 Dub-A or 60 Singles)...
by Kim Stevens | Sep 20, 2017 | WOD
September 20, 2017 WEDNESDAY! MET CON: (35:00) For Time! Goal: Sub 28:00! COMPETITOR: 6 OTB Burpees Power Clean Ladder: #155/105 3-6-9-12-15-12-9-6-3 10/7 Ring Dips 200 M Run RX: 200 M Run 6 OTB Burpees Power Cleans: #135/95 3-6-9-12-15-12-9-6-3 9/6 Ring Dips...
by Kim Stevens | Sep 19, 2017 | WOD
September 19, 2017 TUESDAY! STRENGTH: (15:00) 5x3Back Squats Perform progressively loading sets of 3-3-3-3-3Back Squats (UB) for the time allotted. Note: Your 5×3 does not include warm up sets. Form & technique are Key! *Do not let empty BB’s drop when...
by Kim Stevens | Sep 18, 2017 | WOD
September 18, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×5 Push Jerk Perform progressively loading sets of 5-5-5-5-5 Push Jerks (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key… No rebounding. *Clips are...
by Kim Stevens | Sep 16, 2017 | WOD
September 16, 2017 SATURDAY! MET CON: (40:00) For Time! Memorial WOD “Becky” September is “Suicide Awareness” month and today, we want to honor our own athlete, Megan and her family. Megan’s brother, Justin Tyler Karpel suffered from...
