by Kelly Atkinson | Sep 8, 2022 | WOD
A. Push press Build to a heavy single then 3 x 1 @ 90% with a 3 second pause in the dip pos B. Toes to bar drills: Wall toe touches Hollow to arch Kipping + grip work Knees to chest C. AMRAP 4 rest 1 AMRAP 3 8 Power cleans / Deadlifts...
by Kelly Atkinson | Sep 7, 2022 | WOD
A. 2 Primer sets 10 barbell/DB lunges into 10 front squats Into 6 working sets, building: B. 6 sets: Front rack lunges into tempo front squats 6 lunges (total, 3PL) 3 tempo front squats Tempo = 5 5 0 0 The sets are meant to be quality...
by Kelly Atkinson | Sep 6, 2022 | WOD
A. Snatch primer (6 minutes, build slightly) 2 hang high pulls 1 hang snatch 1 oerhead squat 2 snatch balance B. Hang Snatches – Using your heaviest lift from last weeks E2MOM as your 100% 2 x 2 @ 80% 4 x 3 @ 70% 1 x 1 @ 85% 4 x 3 @ 70% 1 x 1 @...
by Kelly Atkinson | Sep 5, 2022 | WOD
A. Every 6 minutes x 6 rounds 45/38 Calories 10 Pull ups 10 STOH 70% of max push press (60/40) 10 Toes to bar Scale the calories if you’re struggling to complete the round without enough rest. 35/28 calories B, 7 minute time cap...
by Kelly Atkinson | Sep 4, 2022 | WOD
A. Deadlifts 2 x 6 @ 90% of your 4RM Clean and jerks Working on barbell cycling – ideally 50% will be the first set of 8 reps (or go off feel) then build as the reps decrease 8 touch and go reps 6 touch and go reps 4 touch and go...
