by Kelly McKinney | Jan 19, 2023 | WOD
WOD StrengthSkill day and flush WOD 5 sets for quality: -DB curtsy squats x 10/leg (complete all reps on one leg first then the other)- 5 Tempo dips @ 3030 -TGU sit-ups x 10/side-1 rope climb, scaled: 3 supine on the ground/seated to standing rope climb MetCon4 rounds...
by Kelly McKinney | Jan 18, 2023 | WOD
WOD StrengthE2M x 6 sets: Split jerk x 3*start light and build based on feel, don’t exceed RPE 8-9/80% MetCon4 Rounds for time: 15/12 cal bike12 alt DB snatch 50/35 (RX+ 70/50)12 DB box step ups12 abmat sit-ups1min rest
by Kelly McKinney | Jan 17, 2023 | WOD
WOD StrengthE4M x 5 sets: -Pause bench press x 4 w/ :3 pause at chest, try to complete all sets at the weight you ended at last week-DB lat pull overs x 10-Banded face pulls x 12-15 Metcon“15.5” 27-21-15-9Row for caloriesThrusters...
by Kelly McKinney | Jan 16, 2023 | WOD
WOD StrengthE90S x 9 sets: Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch *go based on feel, start light and build, don’t exceed 85%*see if you can start a little bit heavier than last week, maybe by 3-5%...
by Kelly McKinney | Jan 15, 2023 | WOD
WOD StrengthE3M x 3 sets -10 deadlifts, start at 45% of 1RM and build based on feel for today -half kneeling single arm banded lat pull downs x 12/side -push-ups x 8-10 MetCon1min on, 1min off: -10 push presses 95/65# (RX+ 115/75)…In remaining time, max double...
by Kelly McKinney | Jan 13, 2023 | WOD
WOD MetConIn teams of two, alternating movements, 30min AMRAP:-400m run-20 BB clusters (clean + thruster) (95/65#) (135/95#)-20 Push ups-Row 500/400m-20 Deadlifts-20 Pull-ups-20 Wallballs 20/14#
