by Kelly Atkinson | Jun 23, 2022 | WOD
Build to a heavy complex 1 squat clean 1 front squats 1 jerk B. 5 rounds for time: 200m run 7 strict HSPU
by Kelly Atkinson | Jun 22, 2022 | WOD
10 minute machine warm up A. 3 giant sets: 10 russian dips / ring dips 10 DDB box step ups (24/20) 20 banded side bends 20 V Sit ups B. Every 2 minutes x 6 40 double unders 45s wall sit...
by Kelly Atkinson | Jun 21, 2022 | WOD
6 rounds 200m run together 10 synchro down ups 20 calories Rest 30s after each round 6 rounds 18 Power snatch (40/30) 18 box jumps 24/20 18 STOH AMRAP CALS 1 partner works 1...
by Kelly Atkinson | Jun 20, 2022 | WOD
A. Find a 1rm overhead squat (remember this one please) The aim is to feel secure and to hit full depth without any questioning! B. Deadlifts 6×6 – find a heavy 6 rep max then record the weight for next weeks % work C. 21-15-9 Calories Toes to...
by Kelly Atkinson | Jun 19, 2022 | WOD
A WU/Mobility 5-4-3-2-1 Scap pull ups face pulls hollow rocks squat jumps 1 minute rotator cuff stretch each side B. E.M.O.M 30 1: 20 Wall balls 2: 14 Russian KBS 3: 14 burpees 4: 6 front squats (60/40) 5: 6 strict pull ups / 6 banded pull ups...
