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 ...
by Kelly Atkinson | Feb 28, 2023 | WOD
HAPPY ST DAVID’S DAY!!! 5 rounds: 45/38 calories 30 DB Snatches *** this movement changes each round 20 weighted box step overs (x1 DB) 10 Chest to bar pull ups R2: 30 DB hang clean and jerks R3: 30 OH DB lunges R4: 30 DB OHS ...
by Kelly Atkinson | Feb 27, 2023 | WOD
A. SQUAT STRENGTH Front squats 3 x 2 @ 70, 75, 80% of your 1rm front squat Back squats 2 x 6 at your 5rm back squat (build if you’re unsure of your 5rm) Into 1 x 10 @ 50 % B. For time: 40 wall balls 30 HSPU 40 pistols 30...
by Kelly Atkinson | Feb 26, 2023 | WOD
A. Muscle up drills 3 sets 30s Russian dips 30s Russian press ups 1 minute Ring plank hold 1 minute Reverse weighted plank hold 30s chin over bar holds OR high ring V pull ups Resting 2 minutes B. 12 minutes on the clock 4...
by Kelly Atkinson | Feb 22, 2023 | WOD
A. Strict press 3 x 10 If you know your 1rm sets should be at 50,60,65% if you’re unsure then go off feel but build over 3 B. Superset: (x3) 6 bent over rows into a 10s midline pause 30s-1 minute headstand hold into roll out Every 4 minutes x 4 16/14...
