by Kelly Atkinson | Apr 18, 2022 | WOD
Today is all about the beautiful big lifts! Lets spend time warming up, priming then maxing out A. Clean and Jerks Build to a. Heavy single squat clean and jerk – Fuelled by chocolate of course! B. Grace 30 clean and jerks for...
by Kelly Atkinson | Apr 17, 2022 | WOD
Monday: Closed (BH) Tuesday: Clean and jerks Wednesday: Partner work Thursday: Snatch drills and positioning work Friday: Swoley moley! Saturday: make sure you’re here on time as the gym needs to be closed at 11:30...
by Kelly Atkinson | Apr 15, 2022 | WOD
Saturday Team of 3 or 4 90 Back squats @ 80/45 80 Synchro STOH DB 70 Power cleans 60 synchro DB walking lunges 500m bike distance PP (must complete a 500m effort each before next person can go, ring hanging hold by the other...
by Kelly Atkinson | Apr 14, 2022 | WOD
Twelve days of Christmas style workout 1 then 2, 1 then 3, 2, 1 (always going back to 1) 1: Wall walks OR 3 press ups 2: 200m run 3: DB goblet squats 4: toes to bar 5: 6: Devils press 7: Sit ups 8: Lunges (8 total) 9:...
by Kelly Atkinson | Apr 13, 2022 | WOD
A. 3 x 3 pausing front squats at 70%pausing below parallel for 3 seconds B. squat snatches drill positioning or using 80% to hit 6 solid lifts – rest as need C. 3×1 heavy singles (heavier than 80%)
