by Kelly Atkinson | Jul 6, 2022 | WOD
A. Using 80% of your 1rm OHS 4 x 3 B. Using your 6RM deadlift % for 5 x 4 C. AMRAP 8 1,2,3….. DDB Devils cluster DDB lunge (each leg) 20 double unders
by Kelly Atkinson | Jul 5, 2022 | WOD
In pairs 21-15-9 P1 does 21 then P2 Does 21 (take in turns) Burpee box jumps (24/20) Calories 2 rounds: 21-15-9 Deadlifts (70/45) Synchro squat jumps Splitting the reps with your partner 70 STOH 70 hang...
by Kelly Atkinson | Jul 4, 2022 | WOD
Rotator cuff warm up into, Kipping pull up drills / touching on butterfly drills – listen and learn new skills and a better movement positioning from your coach AMRAP 20 4 muscle ups 8 toes to bar 12 thrusters (50/35) 24...
by Kelly Atkinson | Jul 3, 2022 | WOD
A. Snatch primer: 3 sets all lightweight 5 overhead squats 4 behind the neck press 3 hang power snatch B. 15 minutes building: Power snatch pauses 2 second pause in LOW HANG, HANG and in the RECEIVE POS Encourages better...
by Kelly Atkinson | Jul 3, 2022 | WOD
Monday: Snatch Tuesday: Gymnastics Wednesday: in teams/pairs Thursday: OHS/Deads Friday: Squats
