by Kim Stevens | Apr 12, 2017 | WOD
April 12, 2017 WEDNESDAY! STRENGTH: (15:00) “Floor Pause” Deadlifts! Take 90% of your 1 Rep MAX Deadlift and perform the following: 70%x3 80%x3 90%x3+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 3 Rep Semi Heavy Deadlift! MET CON:...
by Kim Stevens | Apr 11, 2017 | WOD
April 11, 2017 TUESDAY! MET CON: 4RFT (35:00)! *Run 200 M every 5:00 (0:00, 5:00, 10:00, 15:00, 20:00, 25:00 but not at 30:00! COMPETITOR: Perform the following with a #20/15 weighted vest! 1 Traditional Rope Climb 24 Dubs 12 Toes 2 Bar 1 Traditional Rope Climb 24...
by Kim Stevens | Apr 10, 2017 | WOD
April 10, 2017 MONDAY! A) MET CON: 12:00 AMRAP! COMPETITOR: 12/9 Ring Dips 9 Hang Power Cleans #115/85 6 EACH (Not Alt.) DB Snatches #55/35 RX: 6 EACH DB Snatches #45/25 9/6 Ring Dips 9 Hang Power Cleans #95/65 PERFORMANCE: 6 EACH DB Snatches #35/15+ 9 Hang Power...
by Kim Stevens | Apr 8, 2017 | WOD
SATURDAY! MET CON: 4RFT (35:00)! “Rich & Kelly’s Wedding WOD”:4-14-17 4 “Double Hop Over” OTB Burpees 14 Thrusters #115/75 17 C2B Pull Ups 400 M “MB “Run (RDS 1 & 3) #50/30 400 M Run (RDS 2 & 4) RX: 400 M “MB...
by Kim Stevens | Apr 7, 2017 | WOD
April 7, 2017 FRIDAY! 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 repeat the workout for a total of 5R. Slowest time (or lowest score of total misc. reps) gets recorded on the W.B.!...
by Kim Stevens | Apr 6, 2017 | WOD
THURSDAY! PARTNER MET CON: For Time (35:00)! COMPETITOR: 800 M Relay Run (400 M PP) 2 L-Sit Legless Rope Climbs (starting from the ground position, heels cannot touch the ground) 2 Traditional Rope Climbs 32 Alt. Pistol Squats 40 HS Alt. “Hand Releases”...
