by Kim Stevens | Jun 9, 2017 | WOD
STRENGTH: (10:00) Pull Ups! OK to Partner Up! Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself. Use the entire 10:00....
by Kim Stevens | Jun 8, 2017 | WOD
June 8, 2017 THURSDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts Take 90% of your 1 Rep MAX (optional: add #10), then perform the following: 70%x3 80%x3 90%x3 + AMRAP *Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift (No...
by Kim Stevens | Jun 7, 2017 | WOD
May 7, 2017 WEDNESDAY! STRENGTH: (15:00) 5×5 Front Squat Perform progressively loading sets of 5-5-5-5-5 Front Squats (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...
by Kim Stevens | Jun 6, 2017 | WOD
June 6, 2017 TUESDAY! MET CON: 20:00 AMRAP! *Goal: 21-24+ Never Ending Ladder: 3-6-9-12-15-18-21-24-27-30… and so on of “Power Cleans” COMPETITOR: Perform 1 Legless Rope Climb + 1 Traditional Rope Climb + a Parking Lot “MB” Run #50/30...
by Kim Stevens | Jun 5, 2017 | WOD
June 5, 2017 MONDAY! STRENGTH: (15:00) 5×3 Push Jerk Perform progressively loading sets of 5-5-5-5-5 Push Jerk (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...
by Kim Stevens | Jun 3, 2017 | WOD
June 3, 2017 SATURDAY! MET CON: 25:00 AMRAP! BUY IN: 400 M Run! *Run 200 M every 5:00 beginning at the 5:00, 10:00, 15:00 & 20:00 mark! COMPETITOR: 12 OH Swings #70/53 12 KB Sumo DL High Pulls 12 “CF Regionals” style… Burpee / Box Jump Overs...
