by Kim Stevens | Dec 5, 2016 | WOD
December 5, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of your 1 Rep MAX (optional: add #20), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) SCALE DOWN OPTION: 5 or 3 Rep Semi Heavy Deadlift (No floor pause)!...
by Kim Stevens | Dec 3, 2016 | WOD
December 3, 2016 SATURDAY! MET CON: For Time (35:00)! E: 50 WBS #20/14 (10ft./9ft.) 50 Dubs 15 Burpees 30 WBS 50 Dubs 15 Burpees 20 WBS 50 Dubs 15 Burpees 10 WBS 50 Dubs 15 Burpees RX: 50 WBS #20/14 (10ft./9ft.) 35 Dubs 15 Burpees 30 WBS 35 Dubs 15 Burpees 20 WBS 35...
by Kim Stevens | Dec 2, 2016 | WOD
December 2, 2016 FRIDAY! MET CON: 7RFT (35:00)! Goal: Sub 25:00! Complete as many sets of the Pull Ups UB as possible. Limit REST periods to 10 seconds or less. Be methodical! BUY IN: 400 M Run! E: 6/8 Alt. DB Snatches #75/45 9 C2B Pull Ups 12 Box Jump Overs...
by Kim Stevens | Dec 1, 2016 | WOD
December 1, 2016 THURSDAY! STRENGTH: (15:00) (progressively loading) BB Complex! Work up to a heavy set of 1 (Full) Clean + 1 Push Jerk + 1 Hang Clean + 1 Split Jerk (UB) *Clips are required. De Load with Care! SCALE DOWN OPTION(S): Option 1: Work up to a Semi Heavy...
by Kim Stevens | Nov 30, 2016 | WOD
November 30, 2016 WEDNESDAY! MET CON: 22:00 Clock! “Engine Work” Perform as many rounds as possible (AFAP) of the following (alternating) workouts in 4:00. Rest 2:00, then repeat. Total rounds + misc. reps for each workout = your score! Goal: 4R + 5R+ in...
by Kim Stevens | Nov 29, 2016 | WOD
November 29, 2016 STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX (optional: add #10), the perform the following: 65%x5 75%x5 85%x5+(AMRAP) *Burner: Drop down to 50% of your 1RM or 90% and perform an AMRAP! *Clips are required. De Load with Care! SCALE DOWN...
