by Kelly Atkinson | Mar 8, 2023 | WOD
Gymnastics Butterfly pull up technique EMOM: x 10 1: 3 /6 BFPU 2: 20s BB bent over row torso hold Toes to bar technique EMOM x 10 1: 5 toes to bar 2: 20s pike hold WU : Hollow body banana...
by Kelly Atkinson | Mar 7, 2023 | WOD
PAIRS AMRAP 14 R4R P1 completes a full round before partner 2 8 calories 4 strict HSPU AMRAP 14 Split the reps 30 pistols 20 thrusters (60/40) 30 KBS (32/24) Time remaining 20 goblet squats 20 synchro burpees ...
by Kelly Atkinson | Mar 6, 2023 | WOD
A. Back squats 4 x 4 at your 5rm back squat (Build to a heavy 4r if unsure) B. 3 x 12 front rack lunges Using 45/55% of our front squat 1rm C. AMRAP 12 9 DDB devils press 22.5/15 12 Down ups 40 Double...
by Kelly Atkinson | Mar 5, 2023 | WOD
Firstly congratulations on your Open workout efforts. You’re all simply wonderful and have made me very proud! We’re stripping things back before building back up with our olympic lifts over the next few weeks A. Snatch Paused OHS 6 x 2 Pausing...
by Kelly Atkinson | Mar 1, 2023 | WOD
A. 5 x 8 strict press – @ 65/70% go off feel if unsure. You should be working at a 7/10 effort on each B. Superset DDB split squats x 12 X12 Weighted reverse burpees (plates) Every 3 minutes x 4 12 ddb thrusters 6 devils press 12 burpees ...
