by Kim Stevens | Jun 24, 2017 | WOD
June 23, 2017 SATURDAY! MET CON: (35:00) For Time! COMPETITOR: 55 Calorie Bike 2000 M Row (5) 1 Mile Run RX: 1 Mile Run 45 Calorie Bike 2000 M Row (5) PERFORMANCE: 2000 M Row (5) 1 Mile Run 35 Calorie...
by Kim Stevens | Jun 23, 2017 | WOD
June 23, 2017 FRIDAY! A) 10:00 (progressively loading) “BB Complex” EMOM! “Barbell Cycling” Note: C/RX athletes must perform the workout as prescribed. We are looking for T&G reps (UB). No singles allowed for C! Clips are required. De Load...
by Kim Stevens | Jun 22, 2017 | WOD
June 22, 2017 THURSDAY! MET CON: (30:00 Clock) 5×4:00 AMRAP! Engine work! Perform as many rounds as possible (AFAP) in 4:00. Rest 2:00, then repeat from the beginning for a total of 5 AMRAP’s! Note: C/RX athletes must complete the Back Squats UB. Goal:...
by Kim Stevens | Jun 21, 2017 | WOD
June 21, 2017 WEDNESDAY! MET CON: For Time (35:00)! COMPETITOR: 800 M Run 21 Reps of DIANE Deadlifts & HSPU #225/155 21 Reps of “DB” Heavy FRAN Thrusters & Pull Ups #55/35 200 M Run 15 Reps of DIANE 15 Reps of “DB” Heavy FRAN 200 M Run...
by Kim Stevens | Jun 20, 2017 | WOD
June 20, 2017 TUESDAY! STRENGTH: (15:00) 5×1 3 position Snatch (Full Snatch, STRENGTH: (15:00) BB Complex Perform 5 progressively loading sets of 1-1-1-1-1 (UB) of the BBC for the time allotted: 1 (full) Snatch + 1 Hang (Squat) Snatch + 1 Pocket Snatch (UB) Note:...
by Kim Stevens | Jun 19, 2017 | WOD
June 19, 2017 MONDAY! STRENGTH: (15:00) 5×3 Sumo Deadlift! *Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Heavy “traditional” Deadlift (No Pause). STRENGTH ALTERNATIVE: 12:00 – 15:00 AMRAP! 12 Deadlifts #135/95 (#115/75) 16 Alt...
