by Kelly Atkinson | Nov 30, 2022 | WOD
Remember it’s our day/night out tomorrow!! Build to a heavy 5 rep of each A. 5 Deadlifts B. 5 Bench press C. Handstand press ups – Work on this skill for 10 minutes. Try a weighted vest or deficit if you’re confident with this movement. Into ...
by Kelly Atkinson | Nov 29, 2022 | WOD
Every 7 minutes x 5 The aim here is to push through the round and fully rest before the next 7 thrusters (60/40) 20 DB snatches (x1 22.5/15) 7 power cleans (60/40) 20 double unders 7 chest to bar pull ups 20 air...
by Kelly Atkinson | Nov 28, 2022 | WOD
A. Front squat waves 2 rounds: 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 77% 2 @ 82% 1 @ 87% B. 3 rounds for time: 20 (front squats 40/30) 10 hang power snatches 5 burpees over...
by Kelly Atkinson | Nov 27, 2022 | WOD
A. Split jerks Build to a heavy single for the day B. Into 3 sets: 1 clean pull 1 clean 2 split jerks @ 70% of A C. AMRAP 1 rest 1 x 6 7 Power cleans (60/40) 7 STOH 7 air squats Start from where you’ve left...
by Kelly Atkinson | Nov 24, 2022 | WOD
A. Behind the neck snatch grip push press 3 x 5 B. Snatch balance 3 x 5 @ 70% of max snatch OR snatch balance C. E2M x 7 1 snatch complex: 1 snatch deadlift + 1 high pull + 1 snatch B. AMRAP 4 10 Power snatch (60/40) 8...
