by Kim Stevens | May 26, 2017 | WOD
May 26, 2017 FRIDAY! STRENGTH: (15:00) 5×1 BB Complex! 1 Full Clean + 1 Front Squat + 1 Split Jerk (UB) Perform progressively loading sets of 1-1-1-1-1 reps for the time allotted. Note: Your 5×1 does not include your warm up sets. Form is Key! *Clips are...
by Kim Stevens | May 25, 2017 | WOD
May 25, 2017 THURSDAY! MET CON: (35:00) For Time! BUY IN: 400 M Run + 25 Burpees! COMPETITIOR: Bike (calorie): 30-25-20-15-10 Toes to Bar: 12-12-12-12-12 OH Swings: #70/53 10-15-20-25-30 RX: Row (calorie) (4): 25-25-25-25-25 OH Swings: #53/35 20-20-20-20-20 Toes to...
by Kim Stevens | May 24, 2017 | WOD
May 24, 2017 WEDNESDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts Take 90% of your 1 Rep MAX (optional: add #10), then perform the following: 65%x5 75%x5 85%x5 + AMRAP *Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift (No...
by Kim Stevens | May 23, 2017 | WOD
May 23, 2017 TUESDAY! STRENGTH: (15:00) 5×3 Power Snatches (UB) Perform progressively loading sets of 3-3-3-3-3 reps for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. SCALE DOWN...
by Kim Stevens | May 22, 2017 | WOD
May 22, 2017 MONDAY! STRENGTH: 5×3 OH Squats! MET CON: 15:00 AMRAP! *Run 200 M every 5:00 beginning at the 0:00, 5:00 and 10:00 mark! Note: Push Ups are Not hand release push ups (HRPU). COMPETITOR: Perform the following with a #20/15 weighted vest: 5 Pull Ups 10...
by Kim Stevens | May 20, 2017 | WOD
MET CON: (35:00) For Time! COMPETITOR: #70/53 – “30/24 – #55/35 RX: #53/35 – “24/20 – #45/25 PERFORMANCE: #44/25 – “24/20 – #25/15+ A) Ladder: 24-20-16 BUY IN: 800 M Run OH Swings Alt. DB Step Ups (“20 Box)...
