by Kelly Atkinson | Sep 29, 2022 | WOD
A. Front squat pauses Pausing for 5 seconds below parallel 5 x 1 using 80% Back squats 2 x 10 at 65% of back squat B. 5 rounds for time: 12 KBS (24/15) 6 goblet squats 3 DDB...
by Kelly Atkinson | Sep 28, 2022 | WOD
Don’t forget tomorrow is our charity bake sale. Cakes will be around and available all day. All proceeds will go to Macmillan cancer research. Saturday morning Post-WOD will also be an opportunity for you to grab a cake or two 🙂 A. Band resisted bench press 4...
by Kelly Atkinson | Sep 27, 2022 | WOD
Flying Solo AMRAP 6 1,2,3,4…. Power snatches (60/40) Muscle ups 4 minutes steady machine AMRAP 6 1,2,3,4… Overhead squats 30 double unders 4 minutes steady machine AMRAP 6 1,2,3,4… 10 deadlifts Strict...
by Kelly Atkinson | Sep 26, 2022 | WOD
A. 3 sets: 12 Frog tuck jumps 2 wall walk 12 scap pull ups 15 minutes Lets improve this gymnastic skill and get better at our control upside down Headstands > handstand holds Find control within the headstand then work on handstand holds ...
by Kelly Atkinson | Sep 25, 2022 | WOD
A.. Snatch balance 3 x 2 @ 70% of max hang snatch B. Snatches 5 x 3 @ 75% (base this off your hang snatch, from the floor reps) 3 x 1 @ 80 2 x 1 @ 85 1 @ 90% 1 @ 90+ C. AMRAP 9 9 hang power cleans (50/35) 9 pull ups 9 front...
