by Kim Stevens | Oct 13, 2017 | WOD
October 13, 2017 FRIDAY! A) MET CON: (No Time Cap) 3RFT! Benchmark WOD: “Helen” COMPETITIOR: “Heavy Helen” 400 M Run 21 OH Swings #70/53 12 C2B Pull-ups RX: “Helen” 400 M Run 21 OH Swings #53/35 12 Pull-ups PERFORMANCE: “Light...
by Kim Stevens | Oct 12, 2017 | WOD
October 12, 2017 THURSDAY! A) 10:00 (progressively loading) “BB Cycling” EMOM: Power Snatches! Note: C/RX athletes must perform the workout as prescribed. Note to C: all sets must be UB! *Clips are required. Do not let empty BB’s drop when de loading...
by Kim Stevens | Oct 11, 2017 | WOD
October 10, 2017 WEDNESDAY! MET CON: 24:00 Clock! All Out Engine Work! Perform the following in the order as prescribed. Total rounds all AMRAP’s + misc reps = your score. Note: C/RX athletes must complete the Runs and Bike (Row)! Goal: 10R-13R+ COMPETITOR:...
by Kim Stevens | Oct 10, 2017 | WOD
October 10, 2017 TUESDAY! MET CON: 20:00 AMRAP! “Last Pound Cindy” COMPETITOR: Men: 5 Strict Pull-Ups Women: 5 C2B Pull Ups 10 C2G Push-Ups (Not HRPU) 3 Squat Cleans #205/#125 12 Air Squats RX: 5 C2B Pull Ups 10 C2G Push-Ups (Not HRPU) 3 Squat Cleans...
by Kim Stevens | Oct 9, 2017 | WOD
October 8, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 5×2 (BN) Split Jerk Perform progressively loading sets of 2-2-2-2-2 (BN) Split Jerks (UB) for the time allotted. Note: Your 5×2 does not include your warm up sets. Form is Key… No rebounding. *Clips...
by Kim Stevens | Oct 7, 2017 | WOD
October 7, 2014 SATURDAY! MET CON: (35:00) For Time! Denise’s B-Day WOD: 10/9/72 (45) BUY IN (all divisions): 45 Hand Release Push Ups COMPETITOR: BUY IN: 9 Traditional Rope Climbs 10 Toes to Bar 45 Alt. DB Snatches #55/35 10 Toes to Bar 45 Alt. FR DB Lunges (1...
