by Madeline Volk | Sep 7, 2018 | WODs
warmup: 3x: with a PVC or empty barbell 50 single unders 10 deadlifts 10 thrusters 10 stoh r1: spidermans r2: inchworms r3: Worlds Greatest Skill: Hang Power Clean; climb to a heavy single WOD: AMRAP 6: 1.2.3.4.5.etc Front squat (from the floor) Jerk rest 4:00 Repeat...
by Madeline Volk | Sep 6, 2018 | WODs
mobility: shoulder mobility Couch stretch warmup: 3x: 200m run 20 air squats :20 HS hold 20 plank shoukder taps Skills: Walking lunges: bracing, stability, general mechanics, then 2×10 in Overhead position 2×10 in front rack position 2×10 in Back rack position...
by Madeline Volk | Sep 5, 2018 | WODs
warmup: Coach’s choice Skills: as far as possible in 10:00: 2-2-4-4-6-6 AbMat sit ups Hanging knee raises WOD: AMRAP 20 with a buddy: 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Squat Cleans (45/35 lb) 400...
by Madeline Volk | Sep 4, 2018 | WODs
Reminder: No Teens this week! Please double check the online schedule before coming in this week and next for Open gyms etc. as we are shifting to our fall schedule. pre: pec stretches partner PVC stretches Warmup: 3x thru 10 banded pass thrus 10 baded pull aparts 10...
by Madeline Volk | Sep 3, 2018 | WODs
warmup: Dynamic Reminder: No Teens this week! Please double check the online schedule before coming in this week and next for Open gyms etc. as we are shifting to our fall schedule. Skills: Deadlift EMOM 10 3 Front squats: you choose the weight. RX 155/105. or (if you...
