by Kelly Atkinson | Aug 11, 2022 | WOD
4 X 8 Strict press – Start at 70% of 1rm and build if possible B. Front Squat negatives 6 sets x 2 (Start at 65% and build) 8 0 2 0 C. 2 rounds: AMRAP 3 400m run max effort wall walks Rest 1 minute AMRAP 3 400m run max...
by Kelly Atkinson | Aug 10, 2022 | WOD
A. Build to a heavy complex 1 squat snatch + 1 hang squat snatch B. E.M.O.M x 9 1 hang snatch at 70% of your heaviest complex weight C. For time: 30-20-10 Wall balls Jumping lunges
by Kelly Atkinson | Aug 9, 2022 | WOD
SOLO Buy in: 300 double unders 20 muscle ups / 15 C2B + 15 dips OR 20 pull ups + 20 dips Into 7 rounds: 200m weighted run (20/15kg plate) 12 toes to bar 30 calories / 25 12 pistols Max effort plank hold to...
by Kelly Atkinson | Aug 8, 2022 | WOD
10-8-6-4-2 Front squats (80/50) Burpees over bar 10-8-6-4-2 Strict HSPU Chest to bar pull ups 10-8-6-4-2 Deadlifts (100/70) 400m run after each set 10-8-6-4-2 Weighted bar hop overs (one bumper/fractional plate) ...
by Kelly Atkinson | Aug 7, 2022 | WOD
A. Find a 1rm split jerk B. Strip the bar down then build with the following complex: Low hang squat clean + hang squat clean + jerk C. 5 minute hollow rock finisher!
