by Kim Stevens | Jul 11, 2017 | WOD
July 11, 2017 TUESDAY! STRENGTH: (15:00) 5×3 “Floor Pause” Sumo Deadlift! *Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Heavy “traditional” Deadlift (No Pause). STRENGTH ALTERNATIVE: 12:00 – 15:00 AMRAP! 15 Russian...
by Kim Stevens | Jul 10, 2017 | WOD
July 9, 2017 MONDAY! STRENGTH: (15:00) 5×5 Overhead Squats Perform progressively loading sets of 5-5-5-5-5 reps for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. SCALE DOWN...
by Kim Stevens | Jul 8, 2017 | WOD
MET CON: (35:00) For Time! Goal: Sub 25:00 Ladder: 21-15-9-6-3 *C/RX: Run 200 M BEFORE each round. P: Run 200 M AFTER each round. COMPETITOR: Clean & Jerks #135/95 Toes to Bar Weighted Sit Ups #45/25 DB RX: Clean & Jerks #115/75 Toes to Bar Weighted Sit Ups...
by Kim Stevens | Jul 6, 2017 | WOD
MET CON: 25:00 Clock! ALL Out Engine Work! Take up to 5:00 to complete 1 round of the following “AFAP”. Rest for the remaining time, then repeat (from the beginning) for a total of 5R! Slowest time gets recorded on whiteboard. COMPETITOR: 12/9 Ring Dips...
by Kim Stevens | Jul 5, 2017 | WOD
July 5, 2017 WEDNESDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts Take 90% of your 1 Rep MAX (optional: add #10), then perform the following: 75%x5 85%x3 95%x1 + AMRAP *Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift (No...
by Kim Stevens | Jul 3, 2017 | WOD
July 3, 2017 MONDAY! STRENGTH: (15:00) 5×5 Push Press Perform progressively loading sets of 5-5-5-5-5 Push Press (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. SCALE DOWN...
