by Madeline Volk | Aug 7, 2018 | WODs
warmup: 2x thru: 500m row 5 half kneeling TGU each arm 10 hollow rocks 20 shoulder taps 10 jumping squats 10 kip swings Skill: Split Jerk heavy single for the day WOD: Mainsite 180607: AMRAP 20: 5 CTBs 10 WBs 15...
by Madeline Volk | Aug 6, 2018 | WODs
warmup: Dynamic Tuesday: 3RFT: 15 cleans (135/95) 12 Box Jumps 9 HSPUs Skills: :20 DB strict presses :30 DB push presses :40 DB push jerks Rest 1:00, repeat 3x OR :20 strict HSPUs :30 kipping HSPUs :40 HS Walking Rest 1:00, repeat...
by Madeline Volk | Aug 5, 2018 | WODs
Remember the Wiggly Bridge Fundraiser is this weekend! Sunday at 2pm! Warmup: 3x thru: 12 PVC OHS 9 push ups 6 burpees 3 strict pull ups Skills: EMOM 10: 3 snatches WOD: AFAP in 15:00 800m run 60 air squats 400m run 20 TTB 200m run 10 MUs *scale with jumping or Man...
by Madeline Volk | Aug 4, 2018 | WODs
Warmup: Conner’s choice Skills: 4RM strict press WOD: AFAP 30 back squats (135/95) 30 push presses (115/75) 10 OHS (95/65) *you must change your own weight and use one barbell *from the rack is...
by Madeline Volk | Aug 3, 2018 | WODs
warmup: Ash’s choice Skills: 5RM Back Squat WOD: AFAP 1k Row or 800m run or 50 Cal AB 50 burpees 100 DUs
