by Kim Stevens | Jan 23, 2017 | WOD
January 22, 2017 MOTIVATING MONDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX (optional: add #15), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) *No Rebounding! Clips are required. De Load with Care! *Burner: Drop down to either 50% of your 1...
by Kim Stevens | Jan 22, 2017 | WOD
January 20, 2017 SUPER SATURDAY! MET CON: 33:00 AMRAP! “Johnny’s B-Day Partner WOD” DOB: 1/21/84 (33) Goal: 5R-6R+! Perform as much of your work UB as possible. Limit transitions to as little as possible. Work at a competitive pace (80% to 90%). *BUY...
by Kim Stevens | Jan 20, 2017 | WOD
January 20, 2017 FRIDAY! STRENGTH: (18:00) Back Squats (Speed Squats)! Warm up to 65% of your 1 Rep MAX Back Squat and perform the following: 12 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 19, 2017 | WOD
January 19, 2017 THURSDAY! STRENGTH: (15:00) “Floor Pause” Sumo Deadlifts! Work up to 5 rep Heavy “Floor Pause” Sumo Deadlift! *De Load with Care! SCALE DOWN OPTION: 3 or 5 Rep Semi Heavy “traditional” Deadlift (No Pause)! STRENGTH...
by Kim Stevens | Jan 18, 2017 | WOD
January 18, 2017 WEDNESDAY! MET CON: 35:00 Clock! Competitor: Perform the following using a #20/15 weighted vest. 400 M Run 3 C2B Pull Ups 9 C2G Push Ups 6 Pistol Squats 6 C2B Pull Ups 12 C2G Push Ups 6 Pistol Squats 9 C2B Pull Ups 15 C2G Push Ups 6 Pistol Squats 400...
by Kim Stevens | Jan 17, 2017 | WOD
January 17, 2017 TUESDAY! A) 15:00 Clock! (progressively loading) Barbell Complex! Work up to a Heavy set: 1 Push Press + 1 Push Jerk + 2 Split Jerks (UB) *Clips are required. De Load with care! SCALE DOWN OPTION(S): 1 Push Press + 2 Push Jerks (UB) Or… 3 Rep...
