by Kim Stevens | May 4, 2017 | WOD
May 2, 2017 THURSDAY! MET CON: (28:30) 6×3:30 AMRAP(S)! Perform a 3:30 AMRAP of the following two workouts (in an alternating fashion: A, B, A, B… and so on). Rest 1:30 between each workout. A “grand total” of rounds + misc. reps for...
by Kim Stevens | May 3, 2017 | WOD
May 3, 2016 WEDNESDAY! STRENGTH: (15:00) 3 Rep MAX Push Press! *Clips are required. De load with Care! SCALE DOWN OPTION: Work up to a 3 Rep Heavy! STRENGTH ALTERNATIVE: 12:00-15:00 AMRAP! 15 RKB Swings #44/25 20 Alt. Shoulder Taps 20 Dubs (75 Singles) 50 Bicycle...
by Kim Stevens | May 2, 2017 | WOD
May 2, 2017 TUESDAY! MET CON: 30:00 Clock! 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 of 6R). Slowest time gets recorded on the whiteboard! COMPETITOR: 25/20 Calorie Row (4) 10...
by Kim Stevens | May 1, 2017 | WOD
May 1, 2017 MONDAY! STRENGTH: (15:00) Front Squats! Take 90% of your 1 Rep MAX (optional: add #20), then perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Clips are required. De Load with care. SCALE DOWN OPTION: 3 Rep Semi Heavy Front Squat! STRENGTH ALTERNATIVE:...
by Kim Stevens | Apr 28, 2017 | WOD
April 27, 2017 MET CON: 24:00 AMRAP! C/RX: Run 200 M every 4:00 (4:00, 8:00, 12:00 & 16:00, 20:00 Mark) P: Run 200 M every 4:00 (2:00, 6:00, 10:00 & 14:00, 18:00 Mark) COMPETITOR: 6 Bar Muscle Ups (R-MU = RX but will be noted) 9 Power Cleans #155/105 12 HRPU...
by Kim Stevens | Apr 27, 2017 | WOD
April 27, 2017 THURSDAY! STRENGTH: (15:00) 1 Rep MAX Strict Press! Clips are required. De load with care! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGTH ALTERNATIVE: 12:00-15:00 AMRAP! 12 DB Push Press #25/15 12/10 Calorie Row (5) 24 Knee Ins MET CON:...
