by Kelly Atkinson | Dec 12, 2022 | WOD
Tempo kipping drills 3 x 5s chin over bar hold into 5 big kips 3 x 1 strict pull up into 4 kipping C2B or Pull ups AMRAP 12 6 Squat cleans (60/40) 12 Chest to bar pull ups 30 Double unders On 12-15 rest 15-20 6 front squats 12...
by Kelly Atkinson | Dec 11, 2022 | WOD
A. Overhead squats Work on positioning into 5 x 5 building sets B. 10-9-8-7-6-5-4-3-2-1 Power snatches (40/30) Burpees over bar
by Kelly Atkinson | Dec 8, 2022 | WOD
A. 10 x 2 Sumo deadlifts @ 80% of max deadilft B. Every 4 minutes x 4 Within a 3 minute window 22/18 calories 10 DB thrusters (x1 22.5/15) AMRAP DB Snatches Rest 1 minute
by Kelly Atkinson | Dec 7, 2022 | WOD
A. Clean & Jerks Position work Build in weight over 8 sets 1 hang clean 1 low hang clean 1 clean 1 jerk EMOM x 6 @ 50% of your complex 4 clean and jerks B. Practice handstand walking...
by Kelly Atkinson | Dec 6, 2022 | WOD
In a team of 2 AMRAP 20 6 rounds of CINDY** 20 hang clean and jerks (60/40) 30 calories AMRAP 15 20 synchro burpees 40 toes to bar 60 deadlifts **CINDY is 5 pull ups 10 press ups 15 air...
