by Madeline Volk | Nov 1, 2018 | WODs
mobility: ankles and calves warmup: 3x thru 5-10-15-20-25-30 Shuttle run 10 cossack lunges 10 glute bridges 10 tuck jumps Skills: EMOM 12: 5 front squats *heavier than last directly into a bounding agility ladder WOD: AMRAP 18: 30 sit ups 20 thrusters (95/65) 30 push...
by Madeline Volk | Oct 31, 2018 | WODs
warmup: Coach’s choice Skills: Front rack lunges 3×10 superset with :20 L sit or Hollow hold WOD: with a partner Buy in: 1000m row 10 rounds each (I go, you go): 15 air squats 12 KBS 9 Box Jump Overs Cash out: 1000m...
by Madeline Volk | Oct 30, 2018 | WODs
warm-up: Strength: EMOM 9: 1: 3 wall walks 2: 5 strict TTB 3: 10 Heavy DB Snatches (more than WOD weight) WOD: AFAP: 20 TTB 30 Deadlifts (135/95) 40 Row Cals 30 Deadlifts (135/95) 20 TTB
by Madeline Volk | Oct 29, 2018 | WODs
warm-up: Dynamic Strength: E2MOM for 12:00 1 strict press+2 push press+3 push jerk WOD “Mainsite 180903”: 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb....
by Madeline Volk | Oct 28, 2018 | WODs
warm-up: 3x 30 plate twists 10 lunges 30′ burpee broad jump 10 AbMat sit ups 30′ duck walk 10 ring rows Strength: Back Squat 1×8 1×6 1×4 1×4 1RM for the week, then pick a weight for 10 front squats immediately into 25 front squats WOD:...
