by Kelly Atkinson | Jan 11, 2023 | WOD
A. Superset 4 sets 9 rep max Bench (build to this over the 4 sets) 10 Overhead box step ups (KB, DB or plate OH) B. 5 rounds for time: 15 Box jumps (24/20) 10 thrusters (40/30) Stopping EMOM to complete 9 box...
by Kelly Atkinson | Jan 10, 2023 | WOD
A. Gymnastic strength 3 rounds 30s max strict HSPU 30s rest 30s chin over bar hold 30s rest 30s max effort strict pull ups 30s rest B. AMRAP 20 14 SA DB devils cluster (22.5/15) 24 Pull ups 44 Calories ...
by Kelly Atkinson | Jan 9, 2023 | WOD
A .Deadlifts 10 @ 65 % 8 @ 70 % 6 @ 75 % 4 @ 80% B. 21-18-15-12-9-6-3 KBS (32/24) Burpees KB reverse lunges
by Kelly Atkinson | Jan 8, 2023 | WOD
A. Front squats 3 x 2 @ 85% 1 x 1 @ 90% 1 x 15 @ 55% B. AMRAP 14 10 thrusters (50/35) 15 toes to bar 20 wall balls 25 double unders
by Kelly Atkinson | Jan 5, 2023 | WOD
A. Clean positioning drills 5 CLEANS – 4 CLEANS – 3 CLEANS – 2 – 1 = Work on solid positioning and pauses for 3 seconds B. OPEN WORKOUT JUDGE STYLE Workout 18.2 is a couplet of dumbbell squats and bar-facing burpees. Workout 18.2a is a...
