by Madeline Volk | Jul 23, 2018 | WODs
Warm-up: Dynamic AMRAP 7: 10 WBs 10 Cal Row or AB 10 Box jump Overs Post-WOD Skills: Option 1: In 10:00, climb as high as possible in the complex: 1+1 one banded strict pull up, remove the band, then kip swing 2+2 two banded strict pull up, remove the band, then two...
by Madeline Volk | Jul 22, 2018 | WODs
For Monday, July 23, there is an added Open Gym Time at 4:30pm. DropIns are also welcome. Warm-up: Oly Warm-Up + Mobility Skill: Review the snatch and take 7:00 to work up to a heavy weight, then begin the clock: WOD: With a 15:00 running clock: 10-9-8-7-6-5-4-3-2-1...
by Madeline Volk | Jul 21, 2018 | WODs
strength: 7RM Strict Press WOD: AMRAP 20 10 Alt. DB Hang Snatch (50/35) 10 Cal Row or Burpees 10 HSPUs
by Madeline Volk | Jul 20, 2018 | WODs
Warmup: Cat’s choice Skill: 8RM Back Squat *one attempt! AMRAP 9 10.20.30.40.50.etc DUs 5.10.15.20.25.etc TTB
by Madeline Volk | Jul 19, 2018 | WODs
warmup: As a group 800m run or 1000m row with an empty barbell: 10 deadlifts 10 muscle cleans 10 front squats 10 strict presses 10 Sotts Presses 10 good mornings 10 high hang cleans 10 hang cleans 10 hang squat cleans 800m run or 1000m row WOD: Heavy Day! 7×3 Hang...
