by Kim Stevens | Mar 1, 2017 | WOD
March 1, 2017 WEDNESDAY! STRENGTH: 10:00 EMOM! “Power Snatches” COMPETITOR: #115/75(85)x7x3 minutes #135/85(95)x5x3 minutes #155/95(105)x3x4 minutes RX: #105/65(75)x7x3 minutes #115/75(85)x5x3 minutes #135/85(95)x3x4 minutes PERFORMANCE: #95/65x7x3 minutes...
by Kim Stevens | Feb 28, 2017 | WOD
February 28, 2017 TUESDAY! STRENGTH: 10 Rep MAX Back Squat! MET CON: 5RFT (12:00)! COMPETITOR: 10 Squat Cleans #115/75 50 Dubs RX: 10 Squat Cleans #95/65 40 Dubs PERFORMANCE: 8 Squat Cleans (HC, PC or HPC) #75/45 30 Dubs ( 20 Dub-A or 90...
by Kim Stevens | Feb 27, 2017 | WOD
February, 27, 2017 MONDAY! STRENGTH: 3 Rep MAX Push Press! MET CON: 12:00 Clock! Never Ending Ladder: 3-6-9-12-15… COMPETITOR: Hang Power Cleans #115/85 S2O C2B Pull Ups RX: Pull Ups Hang Power Cleans #95/65 S2O PERFORMANCE: Hang Power Cleans #75/45 S20 Pull...
by Kim Stevens | Feb 24, 2017 | WOD
17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box...
by Kim Stevens | Feb 22, 2017 | WOD
February 22, 2017 WEDNESDAY! STRENGTH: 10:00 EMOM! “Power Clean + Push Jerk” *C/RX athletes must perform (complete) the workout as prescribed. Competitor: #155/105x5x4 min #185/125x3x3 min #205/135(145)x2x3 min RX: #135/95x5x4 min #155/105x3x3 min...
by Kim Stevens | Feb 21, 2017 | WOD
February 21, 2017 TUESDAY! STRENGTH: (15:00) Front Squats! Take 90% of Max (optional: add #10), then perform the following: 65%x5 75%x5 85%x5+ AMRAP! STRENGTH ALTERNATIVE: 12:00 – 15:00 AMRAP! 10 Front Squats #95/65 (DB Front Squats #25/15) 30 Bar Hop Overs 15...
