by Madeline Volk | Aug 12, 2018 | WODs
warmup: AMRAP 4: 15 air squats 10 v ups 10 plate hops 5 dislocates with PVC AMRAP 4, Rest 1: 15 WBs 10 TTB 5 Burpee Box Jump Overs Complete for 4 total rounds. Always begin from the top POST WOD Skills: 4 RNFT: 10 DB Cleans 8 strict pull ups 6 ring rows 4 HEAVY...
by Madeline Volk | Aug 11, 2018 | WODs
Wiggly Bridge is today at 2pm! You MUST check in! Sunday, 8/12 warmup: Conner’s choice Strength: 3RM Strict Press 4RFT: 200m run 20 CTBs 20 DB Snatch (50/35) *be sure to note how you took the DB and please put it back where you found...
by Madeline Volk | Aug 10, 2018 | WODs
Prior to movement: Hip & calf mobility Warm-up: With a partner: One partner runs a 200 while the partner holds a plank, switch One partner runs a 200 while the partner does lunges, switch One partner runs a 200 while the partner does DB single leg deadlifts,...
by Madeline Volk | Aug 9, 2018 | WODs
warmup: 800m run 20 air squats 400m run 20 empty barbell strict presses 200m run 20 front squats Skill: The Thruster Build to a heavy single WOD: 10 RFT: 30 DUs 10 Burpees
by Madeline Volk | Aug 8, 2018 | WODs
warmup: coach’s choice skills: :30 on/:30 off hollow hold hollow arch straight leg lifts workout: AMRAP 20 with a partner: 800m row 70 AbMat sit ups 60′ dball carry 50 pushups 40 lunges 30 ground to shoulder tosses 20 dball...
