by Kim Stevens | Nov 4, 2017 | WOD
November 4, 2017 SATURDAY! “Johnny & Becky’s” Baby Shower Partner WOD: 31:00 Clock! 11:00 AMRAP! 11 “Synchro” (parallel style) OTB Burpees (TBR), then (1 athlete ONLY) Parking Lot MB Run. Athletes will alternate running each round....
by Kim Stevens | Nov 3, 2017 | WOD
November 3, 2017 FRIDAY! SWOD: 30 Rounds For Time (40:00) Hero WOD: “Holleyman” Goal: Sub 35:00 Strategy: Try and complete each round + 5 WB Shots in under 1:00. Keep a steady pace regardless. This is not a Sprint type workout. Steady wins the race! 5R Sub...
by Kim Stevens | Nov 2, 2017 | WOD
November 2, 2017 THURSDAY! MET CON: For Time (15:00) Goal: Sub 13:30 COMPETITOR: 200 M Run 10 Box Jump Over’s “30/24 12 OH Swings #70/53 10 Box Jump Over’s 12 Alt. KB Cleans (ground) 15 Weighted DB Sit Ups #55/35 10 Box Jump Over’s “30/24...
by Kim Stevens | Nov 1, 2017 | WOD
November 1, 2017 WEDNESDAY! STRENGTH: (15:00) 5×3 Back Squats with “1 second pause” at the bottom! Perform progressively loading sets of 3-3-3-3-3 “1 second pause” Back Squats (UB) for the time allotted. Note: Your 5×3 does not...
by Kim Stevens | Oct 31, 2017 | WOD
October 31, 2017 TUESDAY! Halloween “Partner” MET CON: 31:00 AMRAP! BUY IN: 10:00 Clock! In an alternating fashion, perform as many 200 M (relay style) Sprints of as possible in 10:00. Total number of 200 M Sprints between the team gets recorded on the...
by Kim Stevens | Oct 30, 2017 | WOD
October 30, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) BB Complex: 1 Push Press + 1 Push Jerk + 2 Split Jerks (UB) Work up to a progressively loading heavy set of the above BBC for the time allotted. Do not rebound. Form & technique are key! *Clips are required. Do...
