by Madeline Volk | Jul 28, 2018 | WODs
Skill: 5RM Strict Press WOD: Mainsite 180612 7 2-minute rounds of: 20-cal. row Max rep GHD sit-ups, Weighted sit ups or AbMat sit ups There is no rest between rounds. If you have more than 8 people in class, use the Assault bikes. If there are more 13 people in class,...
by Madeline Volk | Jul 27, 2018 | WODs
Warm-up: Coach’s choice Skill: 7RM Back Squat WOD: AMRAP 18: 800m run 40 pull ups 40 Single Arm DB Cleans
by Madeline Volk | Jul 26, 2018 | WODs
Skills: In 12:00: Option 1: Max Effort strict HSPUs directly into max effort kipping HSPUs directly into max effort push ups Rest :90 seconds, repeat for max effort reps Option 2: Max Effort strict DB presses directly into max effort DB Push Presses directly into max...
by Madeline Volk | Jul 25, 2018 | Partner Workouts, WODs
Warm-up: EMOM 12: 10 Cal Row 20 jumping lunges 20 plate hops AMRAP 20 with Teams of 2: Partner A: 800m run Partner B: 50 WBs Partner A & B alternate for 50 burpees Partner A & B alternate for 50 pull ups Every round that you complete, switch whether you are...
by Madeline Volk | Jul 24, 2018 | WODs
Warm-up: Jump rope skill work Strength: EMOM 10: Power clean + Push Jerk WOD: Mainsite 180524 3RFT: 10 DB Hang Snatch Right Arm 5 BMUs 10 DB Hang Snatch Left Arm 5 BMUs
