by Kim Stevens | Jun 16, 2017 | WOD
June 16, 2017 FRIDAY! PARTNER MET CON: 25:00 Clock! “Jessica’s Wedding WOD” 6-17-17 A) 6:00 AMRAP! Goal: 50+ ME Power Cleans C: #165/115 RX: #135/95 P: #115/75 (#95/65 or #75/45) Total Reps between the team = your score (TBR)! *2:00 transition to de...
by Kim Stevens | Jun 15, 2017 | WOD
June 15, 2017 THURSDAY! STRENGTH: (15:00) 5×3 Push Press Perform progressively loading sets of 3-3-3-3-3 Push Press (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 | Jun 14, 2017 | WOD
June 14, 2017 WEDNESDAY! 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. De load with Care. SCALE DOWN...
by Kim Stevens | Jun 13, 2017 | WOD
June 13, 2017 TUESDAY! MET CON: 25:00 Clock! “All Out” engine work! Take up to 5:00 to complete 1 round of the following. Rest for the remaining time, then start over from the beginning for a total 5R. Your slowest time will be recorded on the whiteboard....
by Kim Stevens | Jun 12, 2017 | WOD
June 12, 2017 MONDAY! STRENGTH: (15:00) 5×1 BB Complex! Perform 5 progressively loading sets of 1-1-1-1-1 (UB) of the BBC for the time allotted: 1 (full) Clean + 1 Hang (Squat) Clean + 1 Pocket Clean (UB) Note: Your 5×1 does not include your warm up sets....
by Kim Stevens | Jun 10, 2017 | WOD
June 8, 2017 SATURDAY! MET CON: 5RFT! Goal: Sub 30:00! COMPETITOR: 400 M Run 12 Hang Power Cleans #135/95 9 Shoulder to OH 15 Double Knee Hugs (feet cannot touch the ground for the rep to count. Full ROM required) RX: 15 Double Knee Hugs (same standard applies) 12...
