by Kelly Atkinson | Dec 19, 2022 | WOD
A. Snatch warm up EMOM (0-15) 0-5 : 1 snatch deadlift + 1 hang high pull + 1 muscle snatch 5-10: 1 Hang power + 1 OHS 10-15: 1 hang squat + 1 OHS (Not an EMOM) 15-20: Find a heavy hang snatch (within 5 minutes) B. 5 rounds: Even minutes: 1...
by Kelly Atkinson | Dec 18, 2022 | WOD
by Kelly Atkinson | Dec 18, 2022 | WOD
A. 5-4-3-2-1-1-1 Building to a heavy overhead squat. You’ll have 3 attempts at a heavy single B. For tine: 50 wall balls 40 Overhead squats (40/30) 30 power snatches 20 burpees over bar 10 front...
by Kelly Atkinson | Dec 15, 2022 | WOD
Please remember to bring your secret Santa’s in as we will be taking them from under the tree next week. A. Front squat negatives 5 @ 70% 4 @ 72% 3 @ 75% 2 @ 77% 1 @ 80% The aim here should be a 8s tempo rep with NO bounce out of the...
by Kelly Atkinson | Dec 15, 2022 | WOD
Christmas week next week. We have the start of our weekly open workouts as of next week. One last normal week before Christmas. The twelve days of Christmas workout will be on Friday with a fun workout on Christmas Eve. next week will consist of finishing the CFC...
