by Kim Stevens | Nov 25, 2017 | WOD
November 25, 2017 SATURDAY! A) 10:00 “All Out” Sled Pushes! In an alternating fashion (in groups of 3-4, perform the following: 25 M (cone to cone) Sprint, 3 Burpees, 25 M (cone to cone) Sprint B) MET CON: 15:00 AMRAP! Goal: 5R+ COMPETITOR: 35 Double...
by Kim Stevens | Nov 24, 2017 | WOD
November 24, 2017 FRIDAY! MET CON: (35:00) For Time! COMPETITOR: 500 M Row 1 Legless + 4 Rope Climbs 25 Hand Release Push Ups 25 Air Squats 500 M Row 1 Legless + 3 Rope Climbs 20 Hand Release Push Ups 20 Air Squats 500 M Row 1 Legless + 2 Rope Climbs 15 Hand Release...
by Kim Stevens | Nov 23, 2017 | WOD
November 23, 2017 HAPPY THANKSGIVING! :turkey: PARTNER MET CON: 23:00 AMRAP! COMPETITOR: 11/11 Calorie Bike 11/11 Clean & Jerks #135/95 11/11 Toes to Bar 11/11 Front Squats RX: 11/11 Clean & Jerks #115/75 11/11 Toes to Bar 11/11 Calorie Bike 11/11 Front Squats...
by Kim Stevens | Nov 22, 2017 | WOD
November 22, 2017 WEDNESDAY! 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...
by Kim Stevens | Nov 21, 2017 | WOD
November 21, 2017 TUESDAY! 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 warm up sets. Form is Key! *Clips are required. Do not let empty BB’s drop when...
by Kim Stevens | Nov 20, 2017 | WOD
November 20, 2017 MOTIVATING MONDAY! STRENGTH: STRENGTH: (15:00) 5×1 BB Complex! Work up to a progressively loading 1-1-1-1-1 sets of the above BBC for the time allotted. Do not rebound. Form & technique are key! 1 Squat Clean + 1 Hang Clean + 1 Split Jerk...
