by Kim Stevens | Apr 5, 2017 | WOD
WEDNESDAY! A) MET CON: 10:00 EMOM! COMPETITOR: 6 Burpees 25 Dubs 6 T2B RX: 3 T2B 6 Burpees 20 Dubs PERFORMANCE: 3 T2B (6 Hanging Knee Raises or 6 BFSU) 6 Burpees 15 Dubs (25 Singles) B) STRENGTH: 10:00 EMOM: Power Snatches (BB Cycling)! COMPETITOR: #115/75(85)x7x3...
by Kim Stevens | Apr 4, 2017 | WOD
TUESDAY! STRENGTH: (15:00) Front Squats! Take 90% of your 1 Rep Max (optional: add #20), then perform the following: 65%x5 75%x5 85%x5+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 or 5 Rep Semi Heavy Front Squats! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Apr 3, 2017 | WOD
MONDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX, then perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Burner: Drop down to 50% of your 1RM (or 90%) and perform an AMRAP until just before failure. *Clips are required. De Load with Care! SCALE DOWN...
by Kim Stevens | Apr 1, 2017 | WOD
MET CON: 31:00 AMRAP! “KAREN’S B-DAY WOD”: 3-31-75 (42) BUY IN: 42 HRPU! COMPETITOR: 200 M Run 31 Dubs 31 OH Swings #70/53 31 Box Jumps “24/20 RX: 200 M Run 31 Box Jumps “24/20 31 OH Swings #53/35 31 Dubs PERFORMANCE: 200 M Run 31 OH...
by Kim Stevens | Mar 31, 2017 | WOD
STRENGTH: (15:00)! Take up to 15:00 to work up to a 5 Rep MAX OH Squat! SCALE DOWN OPTION(S): 1) 3 Rep Semi Heavy OH Squat! 2) OH Skill Work (from the ground). Keep it light, focusing on form, technique and building confidence in the OH Squat position. STRENGTH...
by Kim Stevens | Mar 30, 2017 | WOD
March 30, 2017 THURSDAY! MET CON: 25:00 Clock All Out Engine Work! Take up to 5:00 to complete 1 round of the following. Rest for the remaining time, then repeat the workout for a total of 5R! Slowest time (or lowest score of total rounds + total misc. reps) gets...
