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...
by Kelly Atkinson | Dec 5, 2022 | WOD
A. Squat waves (Front & back) 3 @ 75% FS 2 @ 80% FS 5 back squats @ 85% of front squat 3 @ 77% FS 2 @ 82% FS 5 back squats @ 87% of front squat 3 @ 77% FS 2 @ 83% FS 8 back squats @ 87% of front squat B. AMRAP 6 50 double unders 8 thrusters...
by Kelly Atkinson | Dec 4, 2022 | WOD
A. 3 sets: 12 Seated L sit strict press @ 50% of max 12 Around the clock (6 each side) W DB weight of your choice B. Muscle up drills for AMANDA C. AMANDA 9-7-5 Muscle ups Squat Snatches (60/40)
