by Kelly Atkinson | Oct 24, 2022 | WOD
A. Muscle up drills B. Nate 2 muscle ups 4 HSPU 8 KBS Am rap 20
by Kelly Atkinson | Oct 23, 2022 | WOD
Primer 3 x 10 Sotts press Behind the neck push press OHS Grab a barbell then one round with a barbell Add in snatch grip hip thrusts – high pulls – snatch deads A. Build to a 1rm snatch B. 3 x 5 Deadlifts @ 80% Snatching is todays priority take time with...
by Kelly Atkinson | Oct 20, 2022 | WOD
A. Build to a heavy Clean complex 1 hang clean 1 low hang clean 1 clean B. 3 rounds for time: 7 Clean and jerks (60/40) 14 Toes to bar 21 Sit ups
by Kelly Atkinson | Oct 19, 2022 | WOD
A. Strict press Build to a heavy single for the day (within 10 minutes) Then 6 x 2 @ 80% B. Superset: 3 x 12 Barbell bent over row 3 x max effort Ring press ups In pairs AMRAP 10 25 calories 25 Synchro down ups ...
by Kelly Atkinson | Oct 18, 2022 | WOD
Every 7 minutes x 5 30 Wall balls 30 burpee box jump over step downs 8 Muscle ups OR 12 pull ups + 12 box dips 8 HSPU OR piked HSPU The aim here is to keep the volume of the wall balls and burpee box jump overs If you need to lower the...
