by Kim Stevens | Mar 15, 2017 | WOD
March 15, 2017 WEDNESDAY! MET CON: For Time (35:00)! BUY IN: 800 M Run! COMPETITOR: 25/22 Calorie Row (4) 12 Hang Power Snatches #115/85 12/9 Ring Muscle Ups Parking Lot FC Run #75/45 —- 25/22 Calorie Row 9 Hang Power Snatches 9/6 Ring Muscle Ups P-Lot FC Run...
by Kim Stevens | Mar 14, 2017 | WOD
March 13, 2017 MONDAY! STRENGTH: (15:00) 3 Rep MAX (full) Cleans! Work up to a MAX set of (full) Cleans. Singles “only” not resting more than 5 seconds between each rep. SCALE DOWN OPTION(S): MAX set of 3 Power Cleans or 3 Hang Power Cleans (singles only)...
by Kim Stevens | Mar 13, 2017 | WOD
March 13, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) Work up to a MAX set of the following BB Complex: 1 Push Jerk + 2 Split Jerks (UB) SCALE DOWN OPTION(S): 1 Push Press + 2 Push Jerks (UB) Or… PP, PJ or SJ Skill Work: Progressively Load keeping the weight light...
by Kim Stevens | Mar 11, 2017 | WOD
SATURDAY! MET CON: 4RFT (35:00)! COMPETITOR: 20/17 Calorie Bike 10 Alt. DB Burpee / Step Up & Over’s (“20 Box/#55/35 DB’s) 15 OH Swings #70/53 400 M Run RX: 400 M Run 12 Alt. DB Burpee / Step Up & Over’s (“20 Box/#45/25...
by Kim Stevens | Mar 10, 2017 | WOD
FRIDAY! MET CON: For Time (30:00)! Progressively Loading – Never Ending Ladder! C: 12-10-8-6-4 RX: 15-12-10-8-6 *Run the parking lot every 5:00! Competitor: Full Snatches Round 1: #95/65 Round 2: #115/75 Round 3: #135/85 Round 4: #155/95 Round 5: #175/105 C2B...
by Kim Stevens | Mar 9, 2017 | WOD
March 9, 2017 STRENGTH: (12:00) Take 90% of your 1 Rep MAX, then perform the following: 65%X5 75%X5 85%X5+ (AMRAP) *Clips are required. De Load with Care. NO Rebounding! *Burner: Drop down to 50% of your 1RM, then perform an AMRAP until failure. SCALE DOWN OPTION: 3...
