by Kim Stevens | Nov 18, 2017 | WOD
November 18, 2017 SATURDAY! MET CON: 25:00 AMRAP! Goal: 5R+ BUY IN: 800 M Run *Run 200 M at the 8:00, 12:00 & 16:00 Mark! COMPETITOR: 8/8 “Single Arm” DB Shoulder to OH #55/35 12 Burpees 12 Wall Ball Shots #30/20 (10ft./9ft.) RX: 12 Wall Ball Shots...
by Kim Stevens | Nov 17, 2017 | WOD
November 17 2017 FRIDAY! 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 5×5 does not include your warm up sets. No T&G sets! Form is Key! Partner Up!...
by Kim Stevens | Nov 16, 2017 | WOD
November 16, 2017 THURSDAY! MET CON: (35:00) For Time! Goal: Sub 25:00 COMPETITOR: *Perform the following using a #20/15 weighted vest: *Bike 15/12 Calories before each round! 100-75-50-25-15 Dubs 10 Hang Power Cleans #95/65 25-20-15-10-5 BB Thrusters RX:...
by Kim Stevens | Nov 15, 2017 | WOD
November 15, 2017 WEDNESDAY! STRENGTH: (15:00) 5×5 Back Squats! Perform progressively loading sets of 5-5-5-5-5 for the time allotted. Note: Your 5×5 does not include warm up sets. Form & technique are Key! *Do not let empty BB’s drop when de...
by Kim Stevens | Nov 14, 2017 | WOD
November 14, 2017 TUESDAY! SWOD: (35:00) For Time! Goal: Sub 20:00 Strategy: Fast singles for the PC not resting more than 5-7 seconds. UB or 2 sets MAX if possible for the KTE (same rest)… Run at 85%, then get back at it. COMPETITOR: 200 M Run 15 Power Cleans...
by Kim Stevens | Nov 13, 2017 | WOD
November 13, 2017 MOTIVATING MONDAY! 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. NO rebounding. Form & technique are key! *Do...
