by Kelly Atkinson | Feb 2, 2023 | WOD
20.4 For time: men30 box jumps, 24 in.15 clean and jerks, 95 lb.30 box jumps, 24 in.15 clean and jerks, 135 lb.30 box jumps, 24 in.10 clean and jerks, 185 lb.30 single-leg squats10 clean and jerks, 225 lb.30 single-leg squats5 clean and jerks, 275 lb.30 single-leg...
by Kelly Atkinson | Feb 1, 2023 | WOD
Happy 2nd Feb! If anyone fancies a Moel Famau jaunt we will be going next Sat (11th) Slightly earlier class from 9-10 then we can head up to the top carpark and go from there? Dogs, kids and Ron all welcome. Who’s in? A. 3 sets: 20 DOUBLE KB lunge walks 10...
by Kelly Atkinson | Jan 31, 2023 | WOD
HAPPY 1ST FEB! In Pairs 4 rounds 60 wall balls 30 hang snatches (40/30) or 22.5/15 DB 30 pull ups 30 bike cals Time remaining 30 STOH 20 synchro squats 10 bar muscle...
by Kelly Atkinson | Jan 30, 2023 | WOD
A. Front Squats 3 x 5 @ 75% – less rest between these sets only 3 x 2 @ 85% 1 x 2 @ 90% 1 x 1 @ 95% B. EMOM x 10 6-12 toes to bar Rx: 12 Scaled: 6 Ideally unbroken sets EMOM x 5 30s Hollow hold 15s Superman...
by Kelly Atkinson | Jan 29, 2023 | WOD
Snatch prep primer: 2 behind the neck snatch push press + 2 snatch balance + 2 overhead squat Build to a heavy complex 1 Snatch 1 OHS Alternatively lets work on a heavy OHS double. B. AMRAP 3 Ladder reps (+2) 2 OHS (40/30) 2...
by Kelly Atkinson | Jan 29, 2023 | WOD
Endurance 8 rounds 400m run 400m erg 40 double unders OR hop overs Into steady machine work for the time remaining
