by Kelly Atkinson | Apr 24, 2022 | WOD
A. Clean and jerks Using 80% of your max lift from last week for 4 x 2 (not touch and go lifting but a fast reset) Using 85% of your heaviest lift from last week for 3 x 1 solid lifts! B. 3 Rounds: AMRAP 2 REST 2 7 clean and jerks (60/40) 7 burpees...
by Kelly Atkinson | Apr 21, 2022 | WOD
4 sets: 30 (15 each leg) Double DB Split squats (elevated back leg) 9 heavy KB goblet squats 40s planking shoulder taps 60-90s rest 4 rounds for time: 20 HSPU (scaled reps = 10 or piked press ups) 400m run 10...
by Kelly Atkinson | Apr 20, 2022 | WOD
A. 5 x building Positioning is more important here! 3 snatch grip deadlifts + 2 power snatch + 2 hang power snatch B. 50-40-30 Wall balls Sit ups
by Kelly Atkinson | Apr 20, 2022 | WOD
Week 3 Last week you built to a heavy single over 3 sets This week you’ll aim to use that heaviest single for 4 x 1 – this should be doable as it wasn’t a max out session. I’m looking for consistency with your lifts here! if you’re moving well do an extra couple...
by Kelly Atkinson | Apr 19, 2022 | WOD
In pairs: 2 rounds: 21-18-15-12-9-6 Thrusters (40/30) Pull ups Goblet squats (24/16) Build to a heavy thruster in the time remaining
