by Kim Stevens | Jul 27, 2017 | WOD
June 27, 2017 THURSDAY! STRENGTH: (15:00) 5×3 Front Squat (from the ground) Perform progressively loading sets of 3-3-3-3-3 Front Squats (UB) from the ground: 1 Squat Clean + 2 Front Squats for the time allotted. Note: Your 5×3 does not include your warm up...
by Kim Stevens | Jul 26, 2017 | WOD
July 26, 2017 WEDNESDAY! MET CON: (26:00) 9×2:00 AMRAPS! “All Out” Engine Work! Perform as many calories and ME reps as possible in 2:00. Rest 1:00, then repeat for a total of 9 AMRAPS! Each exercise will be scored separately on the whiteboard. Goal =...
by Kim Stevens | Jul 25, 2017 | WOD
July 25, 2017 TUESDAY! STRENGTH: (15:00) 5×3 Push Jerk Perform progressively loading sets of 3-3-3-3-3 Push Jerks (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. SCALE DOWN...
by Kim Stevens | Jul 22, 2017 | WOD
July 22, 2017 SATURDAY! MET CON: (35:00) 10RFT! Goal: Sub 30:00 COMPETITOR: 250 M Row 12 OH Swings #70/53 24 Dubs 12 Toes to Bar RX: 9 Toes to Bar 24 Dubs 250 M Row 12 OH Swings #53/35 PERFORMANCE: 24 Dubs (18 Dub-A or 60 Singles) 12 OH Swings #44/25 6 Toes to Bar (6...
by Kim Stevens | Jul 21, 2017 | WOD
July 20, 2017 FRIDAY! A) Core Work: For Time (6:00)! 30 Bicycle Kicks 40 Russian Twists (WB) 40 Hollow Rocks 40 Russian Twists (WB) 30 Bicycle Kicks *2:00 Transition, then… B) MET CON: 20:00 alternating EMOM (5R)! Perform the following exercises EMOM in an...
by Kim Stevens | Jul 20, 2017 | WOD
July 20, 2017 THURSDAY! STRENGTH: (15:00) 5×5 Back Squats Perform progressively loading sets of 5-5-5-5-5 Back Squats (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. SCALE...
