by Kim Stevens | Jan 9, 2017 | WOD
MOTIVATING MONDAY! STRENGTH: Barbell Complex! Work up to a Heavy Set: 1 Power Snatch + 1 Hang (Squat) Snatch + 1 OHS (UB) SCALE DOWN OPTION: 1 Power Snatch + 1 Hang Power Snatch + 1 OHS (UB) Or… 1 Power Snatch + 1 Hang Power Snatch (UB) Or… Focus on Skill...
by Kim Stevens | Jan 7, 2017 | WOD
January 7, 2017 SATURDAY! MET CON: For Time (35:00)! BUY IN: 50 Burpees for time (TBR)! Competitor: 7RFT! 12 Alt. “FR” Lunges #105/75 12 DB HSPU #75/55 200 M Run RX: 12 Alt. “FR” Lunges #95/65 12 “AB MAT ONLY” HSPU 200 M Run...
by Kim Stevens | Jan 6, 2017 | WOD
January 6, 2017 FRIDAY! A) Skill WOD: 12:00 Clock! 1) Complete as many sets of T2B UB as possible in 5:00! Competitor: Sets of 8 T2B RX: Sets of 4 or 6 T2B Performance: Sets of 2 T2B + 1 T2B-A (2 TTB or 1 T2B + 1 TTB-A) *MOD: 5 or 8 Hanging Knee Raises or 30 Bicycle...
by Kim Stevens | Jan 5, 2017 | WOD
January 5, 2017 THURSDAY! STRENGTH: (18:00) Back Squats! Warm up to 60% of your 1 Rep MAX Back Squat and perform the following: 12 sets x 2 Reps every 45 seconds! Avoid partnering up if possible. *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi...
by Kim Stevens | Jan 4, 2017 | WOD
January 4, 2017 WEDNESDAY! STRENGTH: (15:00) “Floor Pause Deficit” Deadlifts! Work up to a 5 Rep Heavy “Floor Pause Deficit” Deadlift placing feet on #15 BP’s. Form is key… perfect posture is a must! SCALE DOWN OPTION: 3 or 5 Rep...
by Kim Stevens | Jan 3, 2017 | WOD
January 3, 2017 TUESDAY! MET CON: For Time (35:00)! Goal: Sub 30:00! Try and work at about an 85% to 90% “competitive” pace with rest periods shorter than 7-9 seconds at a time. Perform as much of the gymnastics and Dubs (Singles) UB as possible....
