by Kelly Atkinson | May 31, 2022 | WOD
In pairs: AMRAP 7 20 Hang clean and jerks (60/40) 15 synchro toes to bar 10 Thrusters AMRAP 7 20 KBS (32/24) 15 STOH (60/40) 10 muscle ups AMRAP 7 20 Calories 15 synchro burpees 10 power snatch ...
by Kelly Atkinson | May 31, 2022 | WOD
Deadlifts 4 x 10 Using 705 / Build to 75 if it feels good B. Tempo front squats 4 x 1 at 70/75% of your front squat 4 3 3 C. 3 rounds for time: 10 wall balls 10 DB devils press (x1) 10 DB...
by Kelly Atkinson | May 30, 2022 | WOD
Memorial Day MURPH 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run In a weighted vest Workout may be partitioned (apart from the runs)
by Kelly Atkinson | May 26, 2022 | WOD
A. Superset: 5-4-3-2-1 Strict press (ending on a heavy 1 but not a max out, all successful lifts) B. 3 z 12 Bent over rows C. Push jerks 6 x 2 D. 5 rounds: 1 minute on 30s rest 5 cleans (70% of your max) Max effort wall...
by Kelly Atkinson | May 25, 2022 | WOD
A. Deadlifts 6 x 8 Starting the first set at 60% of your max then build with 75-80% being your ending set % B. Narrow position double DB bench press 3 x 15 C. 5-4-3-2-1 Kipping HSPU (to a deficit if you can) 20 / 15 calories after each...
