by Kelly Atkinson | Dec 14, 2022 | WOD
A. 6 x 10 deadlifts @ 55% of max Limit rest between sets (60s) B. Gymnastics EMOM (16 minutes) Even minutes: 10 toes to bar Odd minutes: 20s plank or freestanding handstand hold
by Kelly Atkinson | Dec 14, 2022 | WOD
1000m row 800m run 20 bike calories Row begins with 1000m then 800m then 600m …
by Kelly Atkinson | Dec 13, 2022 | WOD
A. Spending 15-20 minutes on building with the positioning drills Squat cleans pauses Pause for 3s in each position POS 1: Low hang POS 2: Hang POS 3: Floor Into 1 squat clean B. AMRAP 4 21 STOH (40/30) 15 air...
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
