by Kim Stevens | Jul 19, 2017 | WOD
July 19, 2017 WEDNESDAY! STRENGTH: (15:00) 5×5 “Floor Pause” Deadlift! Perform progressively loading sets of 5-5-5-5-5 Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets! Form is Key! Partner Up!...
by Kim Stevens | Jul 18, 2017 | WOD
July 18, 2017 TUESDAY! Partner MET CON: (35:00) For Time! COMPETITOR: 1 Mile “Partner” Run “For Time” 30 Bar Muscle Ups “single arm” DB FC Relay Run #75/55 DBx4 100 Box Jumps “30/24 30 Bar Muscle Ups “single arm”...
by Kim Stevens | Jul 17, 2017 | WOD
July 17, 2017 MONDAY! STRENGTH: (15:00) BB Complex Perform 5 progressively loading sets of 1-1-1-1-1 (UB) of the BBC for the time allotted: 2 (full) Cleans + 1 Jerk: Split Jerk or Push Jerk (UB) Note: OK to drop after the first clean but rest no more than 5-7 seconds...
by Kim Stevens | Jul 15, 2017 | WOD
July 15, 2017 SATURDAY! MET CON: (35:00) 5RFT! COMPETITOR: 16 “FR” alternating “tall to kneeling” MB Get-Up’s #50/30 30 Dubs 12 MB Ball Slams 30 Dubs 12 weighted MB Sit Ups 200 M MB Run RX: 200 M MB Run 16 “FR” alternating...
by Kim Stevens | Jul 14, 2017 | WOD
July 14, 2017 FRIDAY! STRENGTH: (15:00) 5×3 Thruster Perform progressively loading sets of 3-3-3-3-3 Thrusters (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. NO Jerks allowed (Push Press Only)! Form is Key! *Clips are...
by Kim Stevens | Jul 12, 2017 | WOD
July 12, 2017 WEDNESDAY! MET CON: (35:00) For Time! COMPETITOR: *Row 500 M BEFORE each round! Dub Ladder: 150-100-75-50-25 Ring Muscle Up Ladder: (Bar MU = RX but will be noted): 12-10-8-6-4 CASH OUT: 400 M Run RX: *Row 500 M AFTER each round! Chest to Bar Pull Up...
