by Kelly Atkinson | Mar 1, 2023 | WOD
A. 5 x 8 strict press – @ 65/70% go off feel if unsure. You should be working at a 7/10 effort on each B. Superset DDB split squats x 12 X12 Weighted reverse burpees (plates) Every 3 minutes x 4 12 ddb thrusters 6 devils press 12 burpees ...
by Kelly Atkinson | Feb 28, 2023 | WOD
HAPPY ST DAVID’S DAY!!! 5 rounds: 45/38 calories 30 DB Snatches *** this movement changes each round 20 weighted box step overs (x1 DB) 10 Chest to bar pull ups R2: 30 DB hang clean and jerks R3: 30 OH DB lunges R4: 30 DB OHS ...
by Kelly Atkinson | Feb 27, 2023 | WOD
A. SQUAT STRENGTH Front squats 3 x 2 @ 70, 75, 80% of your 1rm front squat Back squats 2 x 6 at your 5rm back squat (build if you’re unsure of your 5rm) Into 1 x 10 @ 50 % B. For time: 40 wall balls 30 HSPU 40 pistols 30...
by Kelly Atkinson | Feb 26, 2023 | WOD
A. Muscle up drills 3 sets 30s Russian dips 30s Russian press ups 1 minute Ring plank hold 1 minute Reverse weighted plank hold 30s chin over bar holds OR high ring V pull ups Resting 2 minutes B. 12 minutes on the clock 4...
by Kelly Atkinson | Feb 22, 2023 | WOD
A. Strict press 3 x 10 If you know your 1rm sets should be at 50,60,65% if you’re unsure then go off feel but build over 3 B. Superset: (x3) 6 bent over rows into a 10s midline pause 30s-1 minute headstand hold into roll out Every 4 minutes x 4 16/14...
