by Kim Stevens | Mar 29, 2017 | WOD
March 29, 2017 WEDNESDAY! STRENGTH: (15:00) Deadlifts! Take 90% of your 1 Rep MAX Deadlift and perform the following: 65%x5 75%x5 85%x5+(AMRAP) *Clips are required. De Load with Care! SCALE DOWN OPTION: 5 Rep Semi Heavy Deadlift! STRENGTH ALTERNATIVE: 12:00 –...
by Kim Stevens | Mar 28, 2017 | WOD
March 28, 2017 TUESDAY! MET CON: 30:00 Clock! Take up to 3:00 to complete AMRAP of the following (Part A)… 3 rounds total followed by the same for Part B. 3 rounds each. Rest 2:00 between each 3:00 clock. Go ALL Out! Each WOD TBR! C/C = C C/RX = RX RX/P = Good...
by Kim Stevens | Mar 27, 2017 | WOD
March 27, 2017 MOTIVATING MONDAY! STRENGTH: 10:00 EMOM! “Power Clean + Push Jerk” C/RX athletes must complete the workout as prescribed. Heaviest weight TBR on W.B.! COMPETITOR: #135/95x5x4 min #155/105x3x3 min #185/125x2x3 min RX: #115/85(75)x5x4 min...
by Kim Stevens | Mar 25, 2017 | WOD
March 25, 2017 SATURDAY! MET CON: For Time (35:00)! COMPETITOR: 6 Traditional Rope Climbs 400 M Run 24 Alt. DB Step Up & Overs “20 Box/#55/35 4 Traditional Rope Climbs 400 M Run 16 Alt. DB Step Up & Overs 2 Traditional Rope Climbs 400 M Run 12 Alt. DB...
by Kim Stevens | Mar 24, 2017 | WOD
by Kim Stevens | Mar 23, 2017 | WOD
March 23, 2017 THURSDAY! MET CON: For Time (35:00) COMPETITOR: 750 M Row (6) 50 OH Swings #70/53 15 Burpees 400 M Run 30 Alt. KB Cleans (w/Strike) 15 Burpees 750 M Row 30 Goblet Squats 15 Burpees 400 M Run 50 Sumo DL High Pulls 15 Burpees RX: 50 OH Swings #53/35 400 M...
