by Kelly Atkinson | Aug 18, 2022 | WOD
A. Deadlifts 6×4 – Starting at 70% and build over sets Side note : Remember the heaviest 4, you’ll need to know it next week! B. 50-40-30-20-10 Wall balls 10 power cleans (70/45)
by Kelly Atkinson | Aug 17, 2022 | WOD
A. Superset: 5-4-3-2-1 – Bench press 20-18-16-14-12 – Split squats (Each leg) x2 DBs B. 21-15-9-15-21 Russian KBS (24/16) 40/30kg STOH Calories
by Kelly Atkinson | Aug 16, 2022 | WOD
A. Squat snatch + hang squat snatch + overhead squat complex (last week could be your goal weight to hit( Using 85% of your heaviest complex weight for EMOM X 12 1 hang squat snatch B. E2MOM x 5 rounds (10) 2-6 strict chest to bar pull ups (around...
by Kelly Atkinson | Aug 15, 2022 | WOD
AMRAP 3 Rest 2 x 7 50 double unders 50 air squats 2. 20 burpees 400m run 3. 20 pull ups 20 DB snatch 4. 15 goblet squats 200m run 5. 15 toes to bar 15/12 calories 6. Max distance machine 7. Final round is a...
by Kelly Atkinson | Aug 14, 2022 | WOD
With a rolling clock Power clean 0-8 find a heavy 3 rep 8-16 find a heavy 2 rep On 20-40 Every 2 minutes 5 thrusters (50/35) 5 bar facing burpees 5 hang power cleans
