by Kim Stevens | Oct 6, 2017 | WOD
October 6, 2017 FRIDAY! STRENGTH: (15:00) 5×2 Squat Clean & Split Jerk! Take up to 15:00 to work up to a 2 rep heavy set of Squat Clean & Split Jerk. Ok to drop and reset after the first set but rest no more than 5-7 seconds between sets! Form is key! *Do...
by Kim Stevens | Oct 5, 2017 | WOD
October 5, 2017 THURSDAY! STRENGTH: (15:00) 5×3 “Floor Pause” Sumo Deadlift! Perform progressively loading sets of 3-3-3-3-3 Sumo Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets. Form is Key!...
by Kim Stevens | Oct 4, 2017 | WOD
October 4, 2017 WEDNESDAY! MET CON: 23:00 Alt. EMOM! (1:00 On/1:00 Off) All Out Work! Perform ME reps in 1:00 of the following in the order as prescribed. Rest 1:00, then move on to the next station. Repeat for a total of 3R. Total reps for each exercise = your score!...
by Kim Stevens | Oct 3, 2017 | WOD
October 3, 2017 TUESDAY! STRENGTH: (15:00) 5×3 Push Press Perform progressively loading sets of 3-3-3-3-3 Push Press (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. NO rebounding. Form & technique are key! *Do not let empty...
by Kim Stevens | Oct 2, 2017 | WOD
October 1, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) BB Complex: 1 Snatch + 3 Overhead Squats (UB) Take up to 15:00 to work up to a progressively loading heavy set of the above BBC for the time allotted. No pause or resetting at the bottom… T&G sets only....
by Kim Stevens | Sep 30, 2017 | WOD
PARTNER MET CON: 25:00 AMRAP! Goal: 4R+ COMPETITOR: 400 M Partner Relay “MB” Run (200 M per athlete) #50/30 10 “Synch” OTB Burpees 20 Power Cleans #155/105 10 “Synch” OTB Burpees 20 Shoulder to OH RX: 10 “Synch” OTB...
