by Kelly Atkinson | Mar 16, 2023 | WOD
A. Deadlifts 3 x 3 – building sets – you should be starting at 75% or a solid 7/10 effort 3 x 10 sumo deadlifts (80% of final set of A) C. 21-15-9 Wall balls Deadlifts (70/45) Burpees over...
by Kelly Atkinson | Mar 15, 2023 | WOD
A. Primer 2 sets … Barbell bent over row holds at torso x 45s 5 snatch grip push press 5 muscle snatch B. Snatch Full snatch – if new to the move hip snatch EMOM x 10 65% – 2 reps E2M x 5 75% – 1 rep E3M...
by Kelly Atkinson | Mar 14, 2023 | WOD
A. Strict press – 5 x 2 – go off feel today. Should feel like an 8/10 effort throughout. Build to this effort before starting your 5 sets B. 3 sets Tempo gymnastics 3 – 6 reps 20s chin over bar hold 5 second eccentric PU 1...
by Kelly Atkinson | Mar 13, 2023 | WOD
Back squats Find an 8rm B. For time 20-30-40 Front squats (40/30) Hang cleans C. Finisher: Max weighted plank hold (20/15kg)
by Kelly Atkinson | Mar 12, 2023 | WOD
AMRAP 5 rest 3 x 5 15/12 calories 10 power snatches (40/30) 10 burpees 10 OHS (40/30) 40 double unders
