by Kelly Atkinson | Mar 13, 2023 | WOD
Back squats Find an 8rm B. For time 20-30-40 Front squats (40/30) Hang cleans C. Finisher: Max weighted plank hold (20/15kg)
by Kelly Atkinson | Mar 12, 2023 | WOD
AMRAP 5 rest 3 x 5 15/12 calories 10 power snatches (40/30) 10 burpees 10 OHS (40/30) 40 double unders
by Kelly Atkinson | Mar 9, 2023 | WOD
Jerk drives 8 x 2 – build towards your 1rm clean and jerk B. Push jerk pauses – pause for 5 seconds in your receiving pos 5 x 1 AMRAP 3 10 Squat clean and jerks (60/40) 10 Front squats 10 Deadlifts Rest 1 60...
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...
