by Kelly Atkinson | Apr 28, 2022 | WOD
A. Working on strict HSPU into strict pull ups Aim for 5-4-3-2-1 but keep a consistent pace. Option 2: stick with 2 reps each round Option 3: Strict box piked press ups Into ring rows For time 10 rounds 6 devils press (22.5/15) 6 box...
by Kelly Atkinson | Apr 27, 2022 | WOD
A, Snatch grip deadlifts You’ll use 90% of your max snatch – if you don’t know then you’ll be guided with what to use 3 x 9 4 x 1 power snatch (75-80%) 3 x 1 power snatch (80-85%) B. For time: 1000m row 100 air squats 100 double...
by Kelly Atkinson | Apr 26, 2022 | WOD
AMRAP 10 REST 2 minutes between the AMRAPS 32 Thrusters (60/40) 64 Wall balls 32 Hang power cleans AMRAP 10 32 Pull ups 32 Toes to bar 32 Pistols AMRAP 10 20 Synchro burpees 400m...
by Kelly Atkinson | Apr 25, 2022 | WOD
A. Tempo back squats Using 70% 4 x 4 – 4 2 0 0 Into 14 reverse KB lunges B. HSPU drills 10 minute time cap: Gymnastic AMRAP 5-4-3-2-1 Strict Pull ups /C2B/ muscle ups Wall walks Kipping...
by Kelly Atkinson | Apr 25, 2022 | WOD
Keep your diary free JUNE 11th individual in house comp 🙂 All day work (9-3 ish) Monday: Clean and jerks Tuesday: Squat day + HSPU drills Wednesday: Partner work Thursday: Deadlifts + Snatch Friday: Heavy...
