by Kelly Atkinson | Sep 22, 2022 | WOD
A. Back squats 3 x 3 @ 80% E2MOM 3 Front squats @ 75% of your front squat max + 8 box jump overs B. 5 rounds for time 7 burpees 7 box jumps 7 DB step overs (x1 22.5/15)
by Kelly Atkinson | Sep 21, 2022 | WOD
Accessories 3 sets: 1 minute Chinese plank 45s wall walk into nose to wall hold 12 Banded tempo good mornings Build to a heavy Clean pause complex: 1 squat clean 1 paused low hang clean 1 paused hang clean Pauses are for 4...
by Kelly Atkinson | Sep 20, 2022 | WOD
In Pairs 8 rounds: 16 toes to bar 16 HSPU 16 weighted box step ups (x2 DB/KB) Partner 1: Calories M = 30 F = 25 Partner 2: must complete 200 wall balls per pair (25 is the max reps allowed before transition) You’ll swap once partner 1...
by Kelly Atkinson | Sep 19, 2022 | WOD
A. Hang Snatches 3 x 3 @ 75% 2 x 2 @ 80% 2 x 2 @ 85% 1 x 1 @ 90% 1 x 1 @ 92% B. Low hang snatches 3 x 1 @ 80% (of hang snatch) None of the sets need to be touch and go reps. Go off feel and think about quality lifting! B....
by Kelly Atkinson | Sep 18, 2022 | WOD
Every 7 minutes x 5 29/24 Calories 12 DDB squats 12 DDB deadlifts 12 Burpees On minute 40 For as long as possible hold the EMOM: 1: 12 thrusters (40/30) 2: 20 DB snatches (22.5/15) If you struggle to stick within the EMOM cap then turn it into an AMRAP – You’ll...
