by Kelly McKinney | Jan 12, 2023 | WOD
WOD StrengthE5M x 3 sets:Back squat x 8 @ 40% immediately followed by…Max effort front squats MetConEMOM x 20min (5 sets)1: DB devil presses 35s/25s (50s/35s)2: T2B/hanging knee raises3: max double front rack reverse lunges4: rest*record lowest...
by Kelly McKinney | Jan 11, 2023 | WOD
WOD MetConE8M x 5 sets-400m Run-16 Walking DB/KB Lunges (8/side)-8 T2B-32 Double Unders *Aim for equal parts work:rest. Each round should be done with the same intensity or higher intensity, every subsequent round.
by Kelly McKinney | Jan 10, 2023 | WOD
WOD StrengthE4.5M x 4 sets:-Pause bench press x 5 w/ :3 pause at chest, start light and end at a tough weight-DB lat pull overs x 10-Banded face pulls x 12-15 Metcon7 rounds for time:7 deadlifts7 hang power cleans7 thrustersRX 95/65RX+ 135/95
by Kelly McKinney | Jan 9, 2023 | WOD
WOD StrengthE3M x 5 sets:Split Jerk x 3*start light and build based on feel, don’t exceed RPE 8-9/80% MetCon10min AMRAP:9 russian kbs 53/35 70/536 burpees3 wall walks*/9 HSPU *scaled wall walks = 9 push-ups
by Kelly McKinney | Jan 8, 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*if able, receive in a squat, or receive high and try to ride out the OHS as best as possible *go based on feel, start light and build,...
by Steve La | Jan 5, 2023 | WOD
WOD Warm-upLXB Smash: Shoulder/Pecs/Traps Dynamic Warm-up + Barbell Warm-up Clean Progression StrengthClean Complex – 5 Sets:2 Hang Power Clean2 Hang Squat Clean Increase weights on each set, making final 1-2 sets in 7/10 RPE. ConditioningCrossFit Games Open...
