by Kelly Atkinson | Apr 5, 2022 | WOD
A. 20 minute cap: 4 x 10 deadlifts @ 70% B. AMRAP 20: Partner intervals You decide the interval split 200 calories split however Into time remaining: 60 DB snatches (x1 22.5/15) 60 Burpees over bar 60 DB goblet...
by Kelly Atkinson | Apr 4, 2022 | WOD
A. 3 x 50% max effort Strict pull ups 3 x 30s Chin over bar hold 3 x 30s L sit holds 3 x 30 V sit ups rest no longer than 60s between sets B. AMRAP 7 21-15-9 Burpees over bar Front squats (50/35) Rest 2 minutes AMRAP 7 21-15-9 ...
by Kelly Atkinson | Apr 3, 2022 | WOD
Squat cleans: Using 80% of your 3rm front squat for 5 x 1 squat clean B. Front squats: Using 90% of your 3rm front squat for 3 x 1 C. 3 rounds for time: 25 wall balls 20 pull ups 25 sit...
by Kelly Atkinson | Apr 2, 2022 | WOD
Monday: Squat cleans & front squats Tuesday: Gymnastics Wednesday: Deadlifts & Long workout Thursday: Overhead squats Friday: Longer bash 22
