by Kelly Atkinson | Apr 2, 2023 | WOD
A. Deadlifts 6 x 4 – start set @ 65% then build 10 minutes on the clock AMRAP 2 Ladder reps (+ 4) Start with 4 reps on each section then add 4 each completed round – resting 2 minutes after each 2 minute AMRAP Thrusters (40/30) Burpees over...
by Kelly Atkinson | Mar 31, 2023 | WOD
21-18-15-12-9 Power cleans KBS (24/16)(50/35) 21-18-15-12-9 Toes to bar Goblet squats 21-18-15-12-9 Calories 200m
by Kelly Atkinson | Mar 28, 2023 | WOD
A. Work on legless rope climbs for 10 minutes B. AMRAP 5 12 Burpee box jumps 12 DB snatches Rest 3 minutes AMRAP 5 12 DDB box step overs 12 pull ups rest 3 minutes AMRAP 5 6 DDB devils press 6 Muscle...
by Kelly Atkinson | Mar 27, 2023 | WOD
A. Max distance D ball throw B. Rowing intervals 600m 200m 600m 200m 3 x 400s Like we did last week use a partner rowing as your resting time
by Kelly Atkinson | Mar 26, 2023 | WOD
A. Snatch balance 4 x 3 @ 55-60% of max snatch E3M x 5 1 hang snatch 1 low hang snatch 1 OHS Starting 65% then build B. 5 – 4 – 3 – 2 – 1 Strict HSPU Snatch @ 90% of your heaviest...
