by Kim Stevens | Jan 16, 2017 | WOD
January 16, 2017 MOTIVATION MONDAY! A) 15:00 Clock! (progressively loading) Barbell Complex! Take up to 15:00 to complete the following in the sequence listed below. Progressively Load as stated. Rest no longer than 5-7 seconds between each set. Rest as needed during...
by Kim Stevens | Jan 14, 2017 | WOD
January 14, 2017 SATURDAY! MET CON: For Time (35:00) Goal: Sub 30:00! Perform as much of the BB work UB as possible. Limit rest periods to 10 sec or less. Run at a competitive pace (80%-90%). Competitor: #135/95 800 M Run 30 Deadlifts 500 M Row (5) 30 Hang Power...
by Kim Stevens | Jan 13, 2017 | WOD
January 13, 2017 FRIDAY! STRENGTH: (10:00) Strict Pull Ups! *OK Partner Up! Competitor: 4 sets x 10 reps RX: 4 sets x 6-8 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 12, 2017 | WOD
January 12, 2017 THURSDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX (optional: add #15, then perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGTH...
by Kim Stevens | Jan 11, 2017 | WOD
January 11, 2017 WEDNESDAY! STRENGTH: (15:00) Front Squats! Take 90% of your 1 Rep MAX, 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 Squat! STRENGTH ALTERNATIVE: 12:00...
by Kim Stevens | Jan 10, 2017 | WOD
January 10, 2017 TUESDAY! MET CON: For Time (35:00)! Goal: Sub 25:00! Strategize according but get it done. The less transitions, the shorter your workout. Focus on going UB or calculated sets of Dubs. Competitor: 100 Double-Under’s 21 OH Swings #70/53 15 Box...
