by Kelly Atkinson | Nov 6, 2022 | WOD
A. Front squat primer 3 x 2 at 70, 75, 77% Into 6 weighted box step ups OR jumps (after each set) Find a 1rm front squat B. 6 rounds for time: 10 DB Thrusters 8 burpee box jumps (30/24)
by Kelly Atkinson | Nov 3, 2022 | WOD
Mobility: 3 sets: 45s Squatting plate raises Banded lat stretch (45s per side) 45s OH KB plate step ups Into lat foam rolling and hip openers . Clean and jerks E2MOM X 5 (10 Mins) 1 clean and jerk at 80% of your 1RM E3MOM X...
by Kelly Atkinson | Nov 2, 2022 | WOD
A. 4 x 10 Front rack lunges (using 30-40% of your front squat 1rm for set 1 and slowly build) B. 5 x 2 back squat pauses – aim is above 70% for all sets Pausing at your lowest squat for 3 seconds (on both reps) You shouldn’t be maxing out on the pauses they...
by Kelly Atkinson | Nov 1, 2022 | WOD
A. OHS primer (PVC pipe for 3 sets – barbell for 1 set) 6 snatch balance 6 sotts press 6 overhead squats Add in some wrist stretches and hip openers then work on bar from behind the neck to overhead! OHS 6 x 4 – build over 6 sets....
