by Kim Stevens | Apr 19, 2017 | WOD
April 19, 2017 WEDNESDAY! STRENGTH: (15:00) 5 Rep MAX Push Press! *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press! STRENGH ALTERNATIVE: 12:00 – 15:00 AMRAP! 10 Push Press #95/65 (#75/45) or DB PP #25/15 30 Mountain...
by Kim Stevens | Apr 18, 2017 | WOD
April 16, 2017 TUESDAY! “PARTNER” MET CON: 25:00 AMRAP! *Standard “Partner” Met Con rules apply! COMPETITOR: 24 Deadlifts #225/155 10/8 R-Muscle Ups 24 Calorie Row EACH RX: 24 Calorie Row EACH (4) 24 Deadlifts #205/145 30 C2B Pull Ups...
by Kim Stevens | Apr 17, 2017 | WOD
April 17, 2017 MONDAY! STRENGTH: (15:00) BB Complex! Take up to 15:00 to work up to 1 Heavy set of the following: 1 Power Snatch + 1 Hang Snatch + 1 OH Squat (UB) *Clips are required. De Load w/Care! SCALE DOWN OPTION(S): 1 Power Snatch + 1 Hang Power...
by Kim Stevens | Apr 15, 2017 | WOD
SATURDAY! A) (10:00) 1 Mile Run For Time! REST 2:00! B) MET CON(S): 20:00 Clock! a) 9:00 AMRAP! 8 Hang Power Snatches (Alt. DB Snatches #25/15) + 8 OTB Burpees C: #105/75 RX: #95/65 P: #75/45 REST 2:00! b) 9:00 AMRAP! 10 Shoulder to OH + Parking Lot MB Run C: #115/75...
by Kim Stevens | Apr 14, 2017 | WOD
April 14, 2017 FRIDAY! STRENGTH: (15:00) 3 Rep Heavy (quick pause) Back Squat! MET CON: For Time (15:00)! COMPETITOR: 150 Dubs 100 Wall Ball Shots #20/14 (10ft./9ft.) 50 Calorie Bike RX: 100 Wall Ball Shots #20/14 (10ft./9ft.) 100 Dubs 50 Calorie Row (4) PERFORMANCE:...
by Kim Stevens | Apr 13, 2017 | WOD
THURSDAY! MET CON: 31:00 EMOM! A) 4X1:00 AMRAP! ME Power Cleans (MOD: Hang Power Cleans) C: #135/95 RX: #115/75 P: #95/65 B) 4X1:00 AMRAP! ME Pull Ups (MOD: Banded, Jumping “CF-O style” or Ring Rows) C) 4X1:00 AMRAP! MAX Calorie Bike NOTE: “C”...
