by Kelly Atkinson | May 11, 2022 | WOD
Warm up: 1 mile run Every 4 minutes x 9 500/400m row 15 burpees Or 900/800m bike erg
by Kelly Atkinson | May 10, 2022 | WOD
In a team of 3 800m run together 1600m row 3200m bike erg 5 rounds (reps split however) 12 hang clusters (60/40) 12 STOH 12 Synchro toes to bar / OR 36 split however
by Kelly Atkinson | May 9, 2022 | WOD
Back squats: A. 3 x 2 @ 80% B. 3 x 9 Using 75% C. 5-4-3-2-1 Strict pull ups Strict dips 20s handstand hold after each set D. For time: 60/50 cals 50 burpees to...
by Kelly Atkinson | May 8, 2022 | WOD
A. Snatch – the aim is always a squat unless power is stated! Build to a heavy single for the day: B. Hang snatch Using 80% for 5 x 1 snatch (floor) C. Barbell Cycling (50% of your heavy single snatch) 3 rounds: 10 reps: power...
by Kelly Atkinson | May 7, 2022 | WOD
Monday: Snatch Tuesday: Back squats Wednesday: In a team workout Thursday: Push press + Skill work Friday: Clean and jerks
