by Madeline Volk | Jul 13, 2018 | WODs
Skills: 10 RM Back Squat *one attempt! warm up with smaller sets as you climb to your 10 RM attempt! AMRAP 15: 1 MUs *scale with CTBs 2 HSPUs *scale with push ups 3 Air Squats 2 MUs 3 HSPUs 4 Air Squats 3 MUs 4 HSPUs 5 Air Squats 4 MUs 5 HSPUs 6 Air Squats Etc. add...
by Madeline Volk | Jul 12, 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 Skill Work: TTB Skill Work In 10:00: Option 1: 1 kip swing + 1 kipping knee tuck + 1 TTB 2...
by Madeline Volk | Jul 11, 2018 | WODs
Warm-up: Coach’s choice Skills: Midline work WOD: AMRAP 20: Partner A: 30/20 AB Cals Partner B: 100 DUs Then switch In the remaining time, complete as a parter for total reps: 50 DB Burpee Step Overs 40 MedBall Clean & jerks 30 HSPUs *sub with DB presses 20 MUs...
by Madeline Volk | Jul 10, 2018 | WODs
Warmup: 200m Run 12 OVC OHS 9 push ups 6 strict TTB Skills: The Split Jerk From the rack, climb to a heavy single for the day AMRAP 11: 21 STOH (115/80) 15 Hang Cleans 9 Deadlifts
by Madeline Volk | Jul 9, 2018 | WODs
Warm-up: Dynamic WOD (first): 5RFT: 400m Run 30’ Single Arm OH DB Lunge (50/35) Right 30’ Single Arm OH DB Lunge (50/35) Left TC: 20:00 Skill (Post-WOD): CTB Skill Work EMOM 9: Minute one: 3 strict pull ups directly into 5 CTBs Minute two: :30 bar hang Minute three:...
