by Kelly Atkinson | May 17, 2022 | WOD
In pairs; AMRAP 14 22 Burpee box jumps (24/20) 22 Synchro snatches DB (x1 22.5/15) 44 Wall balls Rest 1 minute AMRAP 14 22 Synchro hang clean and jerks X1 DB 44 Overhead lunges 200m weighted run together (each have a DB) ...
by Kelly Atkinson | May 16, 2022 | WOD
A. Back squats: 3 x 3 @ 80% 2 x 1 @ 85% B. Front squat superset: 2 x 15 @ 65% of your front squat into 12 deficit split lunges (x2 DB 22.5/15) C. 21-18-15-12-9-6-3 Press ups Pull ups
by Kelly Atkinson | May 15, 2022 | WOD
A. Using 85% of your 1rm from last week for 5 x 1 hang snatch B. Using 100% for 2 x 5 snatch grip deadlifts C. Into 2×12 @ 110% standard deadlifts D. Barbell Cycling (65% of your heavy single snatch from last week) RX: 55/32 if you’re unsure Scaled:...
by Kelly Atkinson | May 12, 2022 | WOD
A. Clean and jerks 5 TAG reps at 65% 4 x 3 (non TAG reps) @ 75 3 x 1 @ 85/ 90% B. add 1 to each round completed 1 Strict toes to bar 1 Turkish get up (each side) For 10 minutes C. 100 KBS for time...
by Kelly Atkinson | May 11, 2022 | WOD
A. 6 x 6 Push press – build to a heavy 6 B. Using your heaviest 6 for the split jerk work: 3 x 3 split jerks (build from here if you’re feeling good!) C. For time: 50 double unders 40 front squats (40/30) 30 KBS (24/16) 20 burpees ...
