by Kelly Atkinson | Feb 13, 2023 | WOD
Warm up: 2/3 sets 12 Behind the neck press 12 OH Plate shrugs 2 minutes Double under practice A. You have 15 minutes on the clock to build to a heavy STOH complex 1 Strict press 4 Push press 8 Push jerks B. ANNIE 50-40-30-20-10 DUS Sit...
by Kelly Atkinson | Feb 12, 2023 | WOD
A. Back squats 5 x 5 – build to find a heavy 5 B. AMRAP 3 6 squat cleans (60/40) 12 deadlifts 18 burpees over bar Rest 2 AMRAP 3 18 power cleans 12 air squats 6...
by Kelly Atkinson | Feb 10, 2023 | WOD
Workout 19.5 33-27-21-15-9 reps for time of:. thrustersChest-to-bar pull-ups
by Kelly Atkinson | Feb 8, 2023 | WOD
A. 15 mintes 12 DDB bench 12 DDB box step ups 1 – 2 Rope climb 1 heavy Sled push Rest if needed but try and keep things limited B. 21-18-15-12-9-6-3 Burpee Box jumps (24/20) KBS...
by Kelly Atkinson | Feb 7, 2023 | WOD
A. Front squat 1rm B. EMOM x 5 17/10 toes to bar Rx: 17 Scaled: 10 Ideally big sets but does not need to be unbroken EMOM x 10 1: banded back extensions 2: 20 Hollow rocks
