by Kelly Atkinson | Nov 17, 2022 | WOD
I hope you’re all ready for the competition tomorrow! Feel free to take today a little lighter If you’re saving yourself. I’ve had a lot of raffle ticket interest so today or tomorrow will be. your last chance to purchase a ticket. The prizes are pretty bloody...
by Kelly Atkinson | Nov 16, 2022 | WOD
A. 5 rounds: 5 Strict press @ 80% of max 20 DDB walking lunges OR KB lunges 50 double unders 20 Pistols Rest 2 minutes between rounds B. 3 sets: 20s dead hang hold into 30s max strict toes to bar Rest 1...
by Kelly Atkinson | Nov 15, 2022 | WOD
Snatch A. Snatch balance Option 1: Build to a heavy single (if you missed last week) Option 2: 6 x 1 @ 85/90% of last weeks 1rm B. EMOM x 13 1 Low hang snatch + 1 OHS Using 75-80% of A.
by Kelly Atkinson | Nov 14, 2022 | WOD
A. 10 minutes 1-5 (reps) False grip pull ups OR L sit pull ups Strict narrower pos HSPU B. Partner workout AMRAP 20 40 Box jumps 30 Pull ups 40 Thrusters (40/30) E2M: 10 synchro...
by Kelly Atkinson | Nov 13, 2022 | WOD
A. Back squats Build to a heavy 8 rep max B. For time: 10 bear complex (60/40) 20 burpees over bar 30 wall balls 10 bear complex 20 toes to bar 30 wall balls
