by Madeline Volk | Aug 23, 2018 | WODs
warmup: tabata air squats shoulder taps v-ups skills: Review the Hang clean Review TTB PRACTICE!! AMRAP 13: 40 Hang cleans (115/80) 400m run 40 TTB
by Madeline Volk | Aug 22, 2018 | WODs
warmup: Coach’s choice Skills: EMOM 12: 1: HS HOLD or HS Walk 2: :20 hollow hold 3: :30 bar hang 4: :30 Dball cleans WOD: AMRAP 20: Partner A: runs 200m Partner B: 25 WBs then switch Partner A: runs 200m Partner B: 25 ring rows then switch Partner A: runs 200m Partner...
by Madeline Volk | Aug 21, 2018 | WODs
warmup: Dynamic Skills: With a partner, row in meters: 100-200-300-400-300-200-100 Each partner rows each increment WOD: Mainsite 180709 AMRAP 7 50 DUs 10 OHS (135/95)(115/75)(65/45)
by Madeline Volk | Aug 20, 2018 | WODs
Warm-up: Oly warm-up Strength: 1RM Hang Snatch WOD: AMRAP 20: 600m run (3 laps around building OR 400+lap around the building) 50 DB Burpee Box Step Overs 40 Box Step Overs 30 Burpees 20 DB Box Step...
by Madeline Volk | Aug 19, 2018 | WODs
Warm-up: 3x 10 PVC pass thrus (o/u) 10 pvc hollow rocks 10 pvc hollow arches Without coming off the bar for 3x thru; :03 in each: dead hang + hollow + hollow arch 30′ crab walk 30’ Burpee Broad Jump WOD: 30-25-20-15-10-5 DB SDHP (50/35) DB Goblet squat DB STOH Time...
