by Kim Stevens | Sep 23, 2016 | WOD
September 22, 2016 MET CON: For Time (35:00) Ladder: 21-15-9-6-3 PENALTY: Perform the Thrusters UB or run the parking lot. 1 penalty per round. E: Thrusters #115/75 (UB) OH Swings #70/53 OTB Burpees RX: OH Swings #53/35 Thrusters #95/65 (UB) OTB Burpees SCALED: OTB...
by Kim Stevens | Sep 22, 2016 | WOD
September 22, 2016 THURSDAY! MET CON: For Time (35:00)! *All work is to be done in succession! Call time once ALL work is completed or tally up total rounds plus “total” misc. reps. E: 1 Round: 3 Rope Climbs 9 Box Jump Over’s “30/24 21...
by Kim Stevens | Sep 20, 2016 | WOD
September 20, 2016 TUESDAY! MET CON: 5RFT (30:00)! E: 8 Power Snatches #135/95 12 KTE Parking Lot FC Run #55/35 CASH OUT: 50/45 Calorie Bike! RX: BUY IN: 45/40 Calorie Bike! 8 Power Snatches #115/75 12 KTE Parking Lot FC Run #45/25 SCALED: To Be Done At Any Point:...
by Kim Stevens | Sep 19, 2016 | WOD
September 19, 2016 MOTIVATING MONDAY! MET CON: 24:00 Clock! Take up to 4:00 to complete the following. Rest 1:00 between each round. Total rounds for rounds 1 & 3 will be noted separately from rounds 2 & 4 on the whiteboard. E/RX: (C2B) Pull Ups cannot be...
by Kim Stevens | Sep 17, 2016 | WOD
September 17, 2016 SATURDAY! MET CON(s)! A) Team Work (10:00)! “All Out” Sled Pushes + Sprint Relay! In groups of 3-4, athletes will take turns doing the following: 25 M Sled Push + 25 M Sprint (to cone) + 25 M Sled Push (to cone) Men: #45 x 2-3 BP’s...
by Kim Stevens | Sep 16, 2016 | WOD
September 16, 2016 FRIDAY! MET CON: For Time (35:00) E: 200 M Run 50 KB SDL High Pulls #70/53 30 TTB 200 M Run 30 Burpee “Hurdle Style” Box Jump Over’s “24/20 200 M Run 30 TTB 50 KB SDL High Pulls 200 M Run CASH OUT: 100 Calorie Row (4) RX: BUY...
