by Kim Stevens | Aug 28, 2017 | WOD
August 28, 2017 MOTIVATING MONDAY! 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...
by Kim Stevens | Aug 26, 2017 | WOD
August 26, 2017 SATURDAY! MET CON: (40:00) For Time! Erin’s B-Day WOD: DOB: 8/23/1977 (40) COMPETITOR: 8 OTB Burpees 23 Deadlifts #225/165 8 OTB Burpees 40 Wall Ball Shots #30/20 (10ft./9ft.) —- 400 M Run 8 OTB Burpees 400 M Run —- 8 OTB Burpees 40...
by Kim Stevens | Aug 25, 2017 | WOD
August 25, 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 | Aug 24, 2017 | WOD
August 24, 2017 THURSDAY! STRENGTH: (15:00) 5×1 BB Complex: 2 Squat Cleans + 1 Split Jerk Perform progressively loading sets of 1-1-1-1-1 of the above BBC for the time allotted. *Drop after the first clean but rest no more than 5-7 seconds, then complete the...
by Kim Stevens | Aug 23, 2017 | WOD
August 23, 2017 WEDNESDAY! MET CON: (25:00) 5×5:00 AMRAP’S! Take up to 5:00 to complete 1 round of the following. Rest for the remaining time, then start over from the beginning for a total of 5 rounds. Slowest time gets recorded on the whiteboard. C/RX...
by Kim Stevens | Aug 22, 2017 | WOD
August 22, 2017 TUESDAY! A) 10:00 (progressively loading) “BB Cycling” EMOM: Power Snatches! Note: C/RX athletes must perform the workout as prescribed. Note to C: all sets must be UB. *Clips are required. Do not let empty BB’s drop when de loading...
