by Kim Stevens | Aug 6, 2017 | WOD
August 4, 2017 SATURDAY! MET CON: 35:00 Clock! COMPETITOR: Take 5:00 to run 400 M followed ME Alt. Single Arm Man Maker’s #55/35 DB REST 1:00 Take 5:00 to run 400 M followed by MAX Calories: Bike REST 1:00 Take 5:00 to run 400 M followed by ME Burpees REST 1:00...
by Kim Stevens | Aug 4, 2017 | WOD
August 4, 2017 FRiDAY! STRENGTH: (15:00) 5×3 Overhead Squats Perform progressively loading sets of 3-3-3-3-3 reps for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key! *Clips are required. Do not let empty BB’s drop...
by Kim Stevens | Aug 1, 2017 | WOD
July 31, 2017 TUESDAY! STRENGTH: (15:00) 5×5 “Floor Pause” Sumo Deadlift! Perform progressively loading sets of 5-5-5-5-5 Sumo Deadlifts for the time allotted. Note: Your 5×5 does not include your warm up sets. No T&G sets! Form is Key!...
by Kim Stevens | Jul 31, 2017 | WOD
July 31, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) BB Complex Work up to 1 heavy set of the following BBC (UB) for the time allotted: 1 Push Press + 1 Push Jerk + 2 Split Jerks (UB) Form is Key! Clips are required. *Do not let empty BB’s drop when de loading...
by Kim Stevens | Jul 29, 2017 | WOD
July 29, 2017 SATURDAY! MET CON: 35:00 Clock! COMPETITOR: 5RFT! BUY IN: 750 M Row 3 Rope Climbs 12 Hand Release Push Ups 15 Wall Ball Shots #30/20 (10ft./9ft.) CASH OUT: 750 M Row RX: 5RFT! BUY IN: 35/30 Calorie Bike 12 Hand Release Push Ups 15 Wall Ball Shots #20/14...
by Kim Stevens | Jul 28, 2017 | WOD
July 27, 2017 FRIDAY! MET CON: (35:00) For Time! COMPETITOR: 800 M Run 50 Deadlifts #135/95 200 M Run 40 Hang Power Cleans 30 Shoulder to OH *50 BF Sit Ups 30 Shoulder to OH 40 Hang Power Cleans 200 M Run 50 Deadlifts 800 M Run RX: 800 M Run 50 Deadlifts #115/75 200 M...
