by Kim Stevens | Jan 30, 2017 | WOD
January 30, 2017 MOTIVATING MONDAY! MET CON: 29:00 Clock! Goal (A & C): 4R-5R+ Goal: (B & D): 4R+ Perform as much of the BB and Gymnastics work UB as possible. Work FAST but consistently (90%+)! Limit rest periods to 5-7 seconds or less. No walking out your...
by Kim Stevens | Jan 28, 2017 | WOD
January 28, 2017 SATURDAY! MET CON: 5RFT (35:00)! Goal: Sub 25:00! Perform as much of the DB and Ring Dip work UB or AFAP. Work at a competitive pace (80% – 90%)! Competitor: 20/17 Calorie Row (5) 10/8 Ring Dips 8 Sets: Alt. DB Plank Rows + Alt. Suitcase Lunges...
by Kim Stevens | Jan 27, 2017 | WOD
January 26, 2017 FRIDAY! STRENGTH: (10:00) Strict Pull Ups! OK to Partner Up! Competitor: 5 sets x 8 reps RX: 4-5 sets x 5-6 reps SCALE DOWN OPTION: 6-8 Sets of 4-6 Banded Pull Ups! Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as...
by Kim Stevens | Jan 26, 2017 | WOD
January 25, 2017 THURSDAY! A) For Time (15:00)! Snatch Complex Ladder! Perform the following (AFAP) in the sequence listed below. Progressively Load as stated. Note: C/RX athletes must perform the workout as prescribed and complete it! *Clips are required. De Load...
by Kim Stevens | Jan 25, 2017 | WOD
January 24, 2017 WEDNESDAY! STRENGTH: (15:00) Front Squats! Take 90% of your 1 Rep MAX and perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Front Squat! STRENGTH ALTERNATIVE: 12:00-15:00...
by Kim Stevens | Jan 24, 2017 | WOD
January 24, 2017 NO WHITEBOARD TUESDAY! “Skill WOD” A) (10:00) Handstand Walks! Choose your skill based on ability and complete AMSAP. Note: Athletes working on HS Walks or HS Shoulder Taps should be able to show control in a HS position and know how to...
