by Kelly Atkinson | Oct 17, 2022 | WOD
Warm up into: Find a max effort toes to bar set A. Back squats 5 x 5 – build to a heavy 5. First set should be completed at 70% and build from there B. Front squats 3 x 10 @ 50% of front squat max C. 2 rounds 2 minutes wall sit hold 30% ME toes to bar...
by Kelly Atkinson | Oct 16, 2022 | WOD
Snatch primer 1 snatch balance + 1 high hang snatch + 1 OHS Staying lighter here just warming up for your snatch strength Hang snatch EMOM X 6 – 2 reps at 75% Every 90s X 6 – 1 rep at 80% 6 x 1 snatch at 70,75,80,85, 85+...
by Kelly Atkinson | Oct 13, 2022 | WOD
Every 3 minutes 10 thrusters (40/30) 10 toes to bar R1: 40/30 R2: 50/35 R3: 60/40 R4: 70/45 R5: 80/50 R6: 90/55 As soon as you get to a weight you’re struggling with, use the weight from the round before and aim to stay consistent...
by Kelly Atkinson | Oct 12, 2022 | WOD
A. 5 x 2 Strict press Using your heaviest 2 strict press for 3 x 5 Push Press B. Tempo Front squat 6 x 3 5 5 0 5 C. 1000m row for time
by Kelly Atkinson | Oct 11, 2022 | WOD
A. 17 minute cap: From 3 reps adding 1 rep each round until the time cap is up Weighted Strict pull ups Strict HSPU DDB weighted down ups DDB box step ups B. 2 ROUNDS AMRAP 4 50 double unders 10 back squats @ 40% of your max ...
