by Kim Stevens | Oct 21, 2017 | WOD
October 21, 2017 SATURDAY! MET CON: 30:00 AMRAP! COMPETITOR: 200 M Run 8 “R arm OH – L leg” Lunges 8 “L arm OH – R leg” Lunges #55/35 (1) DB 200 M Run 12 Handstand Push Ups 12 weighted (1) DB Sit Ups RX: 12 AB Mat ONLY Handstand...
by Kim Stevens | Oct 20, 2017 | WOD
October 20, 2017 FRIDAY! STRENGTH: (15:00) 5×3 “Floor Pause” Deadlift! Perform progressively loading sets of 3-3-3-3-3 Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets! Form is Key! Partner Up!...
by Kim Stevens | Oct 18, 2017 | WOD
October 18, 2017 WEDNESDAY! SWOD: 20:00 AMRAP! “Macho Man meets… Strong Man”! Perform as many rounds as possible in 20:00. The reps do Not have to be UB (strategy: UB or 2 single PC’s + UB for the remaining reps). Goal: 8-10 Rounds COMPETITOR:...
by Kim Stevens | Oct 17, 2017 | WOD
October 17, 2017 TUESDAY! STRENGTH: 5×5 Overhead Squats Perform progressively loading sets of 5-5-5-5-5 reps for the time allotted. Note: Your 5×5 does not include warm up sets. Form is Key! *Clips are required. Do not let empty BB’s drop when de...
by Kim Stevens | Oct 16, 2017 | WOD
October 16, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×3 Push Jerk Perform progressively loading sets of 3-3-3-3-3 Push Jerks (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key… No rebounding. *Clips are...
by Kim Stevens | Oct 14, 2017 | WOD
October 14, 2017 SATURDAY! “Barbell for Boobs” Charity WOD! PARTNER MET CON: (30:00) “Chipper”… For Time! RX: A) 300 Double Under’s! B) Double Grace: “60” Clean & Jerks #135/95 C) Double Karen: “300” Wall...
