by Kelly Atkinson | Mar 21, 2023 | WOD
In pairs 5 rounds 80/50 – this weight should be around 70% of your max Starts with 4 reps (+2 each round) Heavy clean and jerks 60 Wall balls 20 Pull ups Every 5 minutes : 15/20 cals Just to clarify 4,6,8,10,12 are...
by Kelly Atkinson | Mar 20, 2023 | WOD
15 minutes building – 1 Snatch + 1 OHS 3 X 3 OHS @ 90% of your heaviest lift in A B. 3 R For time 15 OHS (40/30) 15 bar facing burpees
by Kelly Atkinson | Mar 19, 2023 | WOD
A. Using your 8rm back squat from last week (or your 5rm back squat) 5 x 4 B. Row intervals (Swap with partner) 600 500 400 400 500 600
by Kelly Atkinson | Mar 16, 2023 | WOD
A. Deadlifts 3 x 3 – building sets – you should be starting at 75% or a solid 7/10 effort 3 x 10 sumo deadlifts (80% of final set of A) C. 21-15-9 Wall balls Deadlifts (70/45) Burpees over...
by Kelly Atkinson | Mar 15, 2023 | WOD
A. Primer 2 sets … Barbell bent over row holds at torso x 45s 5 snatch grip push press 5 muscle snatch B. Snatch Full snatch – if new to the move hip snatch EMOM x 10 65% – 2 reps E2M x 5 75% – 1 rep E3M...
by Kelly Atkinson | Mar 14, 2023 | WOD
A. Strict press – 5 x 2 – go off feel today. Should feel like an 8/10 effort throughout. Build to this effort before starting your 5 sets B. 3 sets Tempo gymnastics 3 – 6 reps 20s chin over bar hold 5 second eccentric PU 1...
