by Kim Stevens | Feb 13, 2017 | WOD
February 13, 2017 MOTIVATING MONDAY! STRENGTH: For Time (12:00) Power Clean Ladder! Goal: Perform as much of the work UB as possible! Competitor: 10x#155/115 8x#175/125 6x#195/135 4x#205/145 6x#195/135 8x#175/125 10x#155/115 RX: 10x#135/95 8x#155/105 6x#165/115...
by Kim Stevens | Feb 11, 2017 | WOD
January 10, 2017 SATURDAY! MET CON: For Time (35:00)! “Partner WOD” BUY IN: 100 “synchronized” BFSU For Time! MOD (Performance): ABMAT Sit Ups! Competitor: 4×200 M (800 M) Relay Run 80 Calorie Bike 80 Alt. DB OH Lunges #55/35 2×200 M...
by Kim Stevens | Feb 10, 2017 | WOD
February 10, 2017 FRIDAY! 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! Competitor: 6-8×5 “weighted” Strict Pullups with a...
by Kim Stevens | Feb 9, 2017 | WOD
February 8, 2017 THURSDAY! STRENGTH: (15:00): Strict Press! Work up to a 1 Rep MAX! *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGTH ALTERNATIVE: 12:00 – 15:00 AMRAP! 15 Russian KB Swings #44/25 12 High Pulls...
by Kim Stevens | Feb 8, 2017 | WOD
February 8, 2017 MET CON: For Time (35:00)! Competitor: *Perform the following using a weighted vest (#20/15)! 400 M Run 1 Legless Rope Climb + 1 Traditional Rope Climb 30 DB Thrusters #45/25 20 C2B Pull Ups 30 T2B 20 Burpees 200 M Run 1 Traditional Rope Climb 20 DB...
by Kim Stevens | Feb 7, 2017 | WOD
February 7, 2017 TUESDAY! STRENGTH: (15:00): Front Squats! Take 90% of your 1 Rep MAX, 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 Front Squat! STRENGTH ALTERNATIVE: 12:00 –...
