by Kelly McKinney | Jan 22, 2023 | WOD
WOD StrengthE3.5M x 4 sets:Back squat x 8 @ 40-45% immediately followed by…Max effort front squats Metcon8min AMRAP: -2 KB swings RX 53/35, RX+ 70/44-2 alt renegade rows RX 35/25 RX+ 50/35-2 alt goblet hold KB alt reverse lunges-4 KB swings -4 alt renegade rows-4 alt...
by Kelly McKinney | Jan 20, 2023 | WOD
WOD MetConToday’s workout is in honor of Sean Keller. He loved playing 21 in basketball, therefore the 21 reps in the workout.In teams of 2, one person working at a time, 24min AMRAP:21 Deadlift (135/95)(185/135)21 Bar facing burpees over bar21 Pull-ups80 Double...
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...
