by Kim Stevens | Aug 12, 2017 | WOD
August 12, 2017 SATURDAY! MET CON: 40:00 Clock! A) (5:00) All Out Sled Pushes! In groups of 3-6 and in a rotating fashion, perform as many sled pushes as possible. Men: #45 BP x 2-3 Women: #45 BP x 1-2 REST 2:00! B) 5:00 AMRAP! 10 Burpees 10 Hollow Rocks (P: BF Sit...
by Kim Stevens | Aug 11, 2017 | WOD
August 11, 2017 FRIDAY! STRENGTH: (15:00) 5×3 Clean & Jerk Perform progressively loading sets of 3-3-3-3-3 Clean & Jerks: 1 Squat Clean + 1 Split Jerk (single sets only) for the time allotted. Rest between each set but not more than 5-7 seconds. Note:...
by Kim Stevens | Aug 10, 2017 | WOD
August 9, 2017 THURSDAY! MET CON: (35:00) For Time! BUY IN: 400 M “MB” Run CASH OUT: 400 M “MB” Run C: #50/30 RX: #40/20 P: #30/15 COMPETITOR: 24 HS Push Ups 24 Alt. BB BN Lunges #115/85 10/8 Ring Dips 20 HS Push Ups 20 Alt. BB BN Lunges 10/8...
by Kim Stevens | Aug 9, 2017 | WOD
Aug 9, 2017 WEDNESDAY! MET CON: 29:00 Clock! Take up to 5:00 to complete 1 roundof the following. Rest 1:00, then repeat from the beginning for a total of 5R. Slowest time gets recorded on the whiteboard. C/RX athletes must complete the work as prescribed. COMPETITOR:...
by Kim Stevens | Aug 8, 2017 | WOD
STRENGTH: (15:00) 5×5 Push Press Perform progressively loading sets of 5-5-5-5-5 Push Press (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. NO rebounding. Form & technique are key! *Do not let empty BB’s drop...
by Kim Stevens | Aug 7, 2017 | WOD
August 7, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×3 Back Squats Perform progressively loading sets of 3-3-3-3-3 Back Squats (UB) for the time allotted. Note: Your 5×3 does not include warm up sets. Form & technique are Key! *Do not let empty...
