by Kim Stevens | Feb 6, 2017 | WOD
February 6, 2017 MOTIVATING MONDAY! A) 10:00 (progressively loading) EMOM! Power Snatches! Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). Competitor: #115/75+ x7x3:00 #135/85+ x5x3:00 #155/95+ x3x4:00 RX: #105/65...
by Kim Stevens | Feb 4, 2017 | WOD
February 4, 2017 SUPER SATURDAY! MET CON: For Time (35:00)! Goal: Sub 30:00! Perform as much of the work UB as possible or as few sets as possible. Limit rest periods to 7-9 seconds at a time. Work at a competitive pace (80%+). Be methodical! BUY IN/CASH OUT: 400 M...
by Kim Stevens | Feb 3, 2017 | WOD
February 3, 2017 FRIDAY! STRENGTH: (15:00) “Floor Pause” Deficit Deadlifts! Work up to a 3 Rep Heavy (Not a MAX) “Floor Pause Deficit” Deadlift placing feet on #15 BP’s. Include several “warm-up” sets. Form is key…...
by Kim Stevens | Feb 2, 2017 | WOD
February 2, 2017 THURSDAY! MET CON: 26:00 Clock! As an EMOM, complete 5R of each exercise before moving onto the next station (or exercise). Perform the work UB if possible but efficiently. Your last rep should look like your first. Rest 2:00 between each workout!...
by Kim Stevens | Feb 1, 2017 | WOD
February 1, 2017 WEDNESDAY! STRENGTH: (18:00) Back Squats (Speed Squats)! Warm up to 70% of your 1 Rep MAX Back Squat and perform the following: 10 sets x 2 Reps every 45 seconds! Avoid partnering up if possible. Focus on driving up out of the whole. Use chips! *Clips...
by Kim Stevens | Jan 31, 2017 | WOD
January 31, 2017 TUESDAY! A) 10:00 (progressively loading) “BB Complex” EMOM! “Barbell Cycling” Note: C/RX athletes must perform the workout as prescribed. We are looking for T&G reps (UB if possible). Power Clean + Push Jerk! Competitor:...
