by Kelly Hedley | Aug 15, 2022 | WOD
AMRAP 3 Rest 2 x 7 50 double unders 50 air squats 2. 20 burpees 400m run 3. 20 pull ups 20 DB snatch 4. 15 goblet squats 200m run 5. 15 toes to bar 15/12 calories 6. Max distance machine 7. Final round is a...
by Kelly Hedley | Aug 14, 2022 | WOD
With a rolling clock Power clean 0-8 find a heavy 3 rep 8-16 find a heavy 2 rep On 20-40 Every 2 minutes 5 thrusters (50/35) 5 bar facing burpees 5 hang power cleans
by Kelly Hedley | Aug 11, 2022 | WOD
4 X 8 Strict press – Start at 70% of 1rm and build if possible B. Front Squat negatives 6 sets x 2 (Start at 65% and build) 8 0 2 0 C. 2 rounds: AMRAP 3 400m run max effort wall walks Rest 1 minute AMRAP 3 400m run max...
by Kelly Hedley | Aug 10, 2022 | WOD
A. Build to a heavy complex 1 squat snatch + 1 hang squat snatch B. E.M.O.M x 9 1 hang snatch at 70% of your heaviest complex weight C. For time: 30-20-10 Wall balls Jumping lunges
by Kelly Hedley | Aug 9, 2022 | WOD
SOLO Buy in: 300 double unders 20 muscle ups / 15 C2B + 15 dips OR 20 pull ups + 20 dips Into 7 rounds: 200m weighted run (20/15kg plate) 12 toes to bar 30 calories / 25 12 pistols Max effort plank hold to...
