by Kim Stevens | Apr 26, 2017 | WOD
April 26, 2017 WEDNESDAY! MET CON: 23:00 Alternating EMOM (6R)! Rest 1:00 (4:00, 8:00, 12:00, 16:00 & 20:00 Mark) COMPETITOR: M1: 3 Burpees + 6/8 Alt. G2O #75/45 DB M2: 3 Burpees + 8 Toes 2 Bar (UB) M3: 3 Burpees + 35 Dubs RX: M1: 3 Burpees + 8 Toes 2 Bar (focus...
by Kim Stevens | Apr 25, 2017 | WOD
April 25, 2017 TUESDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of your 1 Rep MAX Deadlift and perform the following: 75%x5 85%x3 95%x1+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift! MET CON:...
by Kim Stevens | Apr 24, 2017 | WOD
April 23, 2017 MONDAY! STRENGTH: (15:00) BB Complex! Take up to 15:00 to work up to a heavy set of: 1 Full Clean + 1 Hang Clean + 1 Shoulder to OH (UB) *Clips are required. De load with care. SCALE DOWN OPTION(S): 1 Power Clean + 1 Hang Power Clean + 1 Shoulder to OH...
by Kim Stevens | Apr 22, 2017 | WOD
April 22, 2017 SATURDAY! A) MET CON: Helen (15:00)! 3RFT: 400 M Run 21 OH Swings #53/35 12 Pull Ups REST 2:00 (15:00-17:00) B) MET CON: Annie (20:00) 50-40-30-20-10 Dubs Sit Ups
by Kim Stevens | Apr 21, 2017 | WOD
April 21, 2017 FRIDAY! MET CON: For Time (35:00)! Perform the following in the order as prescribed. Note: There is no break between workouts unless you take one! A) Ladder! 25-20-15-10 S2O C: #115/85 – #50/30 RX: #95/65 – #40/20 P: #75/45 – #30/15...
by Kim Stevens | Apr 20, 2017 | WOD
April 20, 2017 THURSDAY! STRENGTH: (15:00) Front Squats! Take 90% of your 1 Rep Max (optional: add #20), then perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Front Squats! MET CON: For Time...
