by Kelly Atkinson | Feb 21, 2022 | WOD
Warm up 3 round: 6 tempo press ups 8 Barbell bent over rows 10 scap pull ups 12 weighted walking lunges (5/10kg plate) A. Seated strict press 3 x 8 B. Push press 3 x 2 – using 85-90% of your max B. FRAN: 21-15-9 Thrusters...
by Kelly Atkinson | Feb 20, 2022 | WOD
A. Front squats 3 x 9 using 75% of your max front squat Rest as needed between sets B. 3 x 15 back squats using 60% of your max front squat C. E2MOM: 12 minutes 1 squat clean + 1 hang squat clean + (using 60-65% of your front squat) 10 bar...
by Kelly Atkinson | Feb 17, 2022 | WOD
A. 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters B. 10-1 (NFT) strict HSPU / piked press ups pistols strict T2B
by Kelly Atkinson | Feb 16, 2022 | WOD
Power snatch 5 sets: Work through your positioning with tempo and pauses Position pause work Low hang (3s) Floor (3s) Hang (3s) Floor (3s) Power snatch Power snatch 6 x 1 Accessories 4 sets: 30s Hollow...
by Kelly Atkinson | Feb 16, 2022 | WOD
Squats A. Front squats 4×2 @ 80% resting 2 minutes between these heavy sets B. 3×8 back squats at 80% of your front squat max C. 3 rounds: RX: 8 DDB devils press (22.5/15) 6 DDB squats 4 muscle ups Scaled: 8...
