by Madeline Volk | Sep 12, 2018 | WODs
warmup: 1:00 at each station, 3x thru no push up burpees PVC OHS kip swings/bar hang PVC deadlifts *increase to barbell as you see fit Skills: review movements and set up WOD: AMRAP 20 with a partner: 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5...
by Madeline Volk | Sep 11, 2018 | WODs
warmup: EMOM 9: 1: :20 burpees 2: :20 AbMat sit ups 3: :30 HSW or wall walks Skills: TTB/K2E Option: Death By TTB, buy in each round with 25 single unders WOD: AFAP: 1 30-m shuttle run (5-10-15-20-25-30) 40 Box Jump Overs 50 DUs 60 KBS 50 DUs 40 Box Jump Overs 1 30-m...
by Madeline Volk | Sep 10, 2018 | WODs
warmup: dynamic Skills: The Kettlebell DLs, Swings, Snatches, etc Coach’s choice on development WOD: Mainsite 180824 5 2-minute rounds of: 10 thrusters 200-m row Max-rep thrusters :15 transition time for second group Rest 2(:15) minutes between rounds. Men: 95 lb....
by Madeline Volk | Sep 9, 2018 | WODs
warmup: steady pace for 7:00 5 Cal Row 10 AbMat sit ups 15 lite KBS :20 plank hold Skills: Hollow positions: where and how do they apply Coach’s choice on how to apply the skill WOD: AMRAP 9: 10 WBs 10 Burpees 10...
by Madeline Volk | Sep 8, 2018 | WODs
warmup: Conner’s choice! Skills: Hang Squat Snatch WOD: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
