by Kelly Atkinson | Jan 25, 2023 | WOD
Snatch positioning 3 x 10 – snatch grip barbell hip thrusts PVC pass throughs PVC OHS 3 x 1 High hang high pulls B. 4 sets: High hang pause Hang pause Low hang Pause 5s pause at the floor 1 snatch ...
by Kelly Atkinson | Jan 24, 2023 | WOD
DT5 rounds for time of: 12 deadlifts9 hang power cleans6 push jerks ♀ 105 lb ♂ 155 lb On completion, recover into: steady state machine work – either bike, row or a combination for the remaining time.
by Kelly Atkinson | Jan 23, 2023 | WOD
A. Front squats 2 x 3 @ 85% 2 x 2 @ 90% 2 x 1 @ 92+% B. Back squat volume reps 4 x 10 @ 67% of 1rm front squat (rest only 60s) C. HSW Practice
by Kelly Atkinson | Jan 22, 2023 | WOD
A. Jerks 3 x 3 Split jerk strict press (barbell only) B. Jerk balance 3 x 1 with a 5 second pause in footwork receiving position C. 8 x 1 Split jerk – the aim here is to build to a heavy single. You may wish to work on the positioning and...
by Kelly Atkinson | Jan 19, 2023 | WOD
Open workout 16.4 – judged style Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts55 wall-ball...
