by Kelly Atkinson | May 24, 2022 | WOD
In pairs: Buy in: 20 synchro down ups AMRAP 30 50 synchro DB thrusters (x1 db 22.5/15) 40 Clean and jerks (60/40) 30 toes to bar 20 front squats 10 muscle ups / 20 C2B / 30 pull ups Buy out: 800m run...
by Kelly Atkinson | May 23, 2022 | WOD
A. Back squats: 3 x 5 @ 75% 2 x 8 @ 70% B. Front rack lunges Using 50% of your back squats 3 x max effort reps (no more than 12 total) C. AMRAP 2 REST 1 X 5 10 burpees 20 jumping lunges 40 double...
by Kelly Atkinson | May 22, 2022 | WOD
A. Muscle up drills: Barbell or rings. Rotator cuff warm up Scap pull ups Hand positioning / thumb placement Below is a check list you’ll work through with a coach! Strict pull ups Strict Chest to bar pull ups Low ring...
by Kelly Atkinson | May 18, 2022 | WOD
A. Tri set: 3 x 12 – Upside down KB seated strict press (12 total) – heel elevated narrow squats (heavy KB) – Russian dip turnovers (just work on this movement unless you’re confident then aim for 6-10 reps) rest as needed B. 3 rounds...
by Kelly Atkinson | May 18, 2022 | WOD
0-10 Find a heavy push press + push jerk complex 10-22 AMRAP 12 21-15-9 Clean and jerks – Using 80% of your complex Burpees over bar Toes to bar Rest 1 minute: On 23-33 AMRAP 60 machine calories 60...
