by Kim Stevens | Sep 29, 2017 | WOD
September 29, 2017 FRIDAY! STRENGTH: (10:00) Strict Pull Ups! OK to Partner Up! Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge...
by Kim Stevens | Sep 28, 2017 | WOD
September 28, 2017 THURSDAY! MET CON: 25:00 Clock! Goal: Sub 4:15 All Out Engine Work! Take up to 5:00 to complete 1 round of the following AFAP. Rest for the remaining time, then start over from the beginning for a total of 5R! Note: C/RX athletes must complete all...
by Kim Stevens | Sep 27, 2017 | WOD
September 27, 2017 WEDNESDAY! STRENGTH: (15:00) 5×2 Squat Snatches! Take up to 15:00 to work up to a 2 rep heavy set of Squat Snatches. Ok to drop and reset after the first rep but rest no more than 5-7 seconds between reps! Form is key! *Do not let empty...
by Kim Stevens | Sep 26, 2017 | WOD
September 26, 2017 TUESDAY! STRENGTH: (12:00) 5×3 Strict Press Perform progressively loading sets of 3-3-3-3-3 Strict Press (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. NO rebounding. Form is Key! *Do not let empty...
by Kim Stevens | Sep 25, 2017 | WOD
September 25, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×3 Front Squat with a 3 second Pause! Perform progressively loading sets of 3-3-3-3-3 Front Squats (UB) with a strict “3 second pause” at the bottom for the time allotted. Note: Your 5×3...
by Kim Stevens | Sep 23, 2017 | WOD
MET CON: For Time (35:00)! Goal: Sub 28:00! COMPETITOR: Row 20/17 Calories “before” each round of Wall Ball Shots! 50-40-30-20-10 Wall Ball Shots #30/20 (10ft./9ft.) 50-40-30-20-10 Hand Release Push Ups RX: 50-40-30-20-10 Hand Release Push Ups Bike 17/14...
