by Madeline Volk | Jun 22, 2018 | WODs
Warm-up: CFH OLY Warm-up Strength: 1RM Clean & Jerk AMRAP 7: 12 TTB 12 OHS (75/55)
by Madeline Volk | Jun 21, 2018 | WODs
Warmup: 800m run, then 3x thru: 20 walking lunges 10 push ups 5 kip swings 3 inchworms Skills: EMOM 10: 3 Front squats at 65% of your best directly into 10 air squats AFAP WOD: 3RFT: 9 CTBs 15 Deadlifts (185/125) 21 WBs (20/14) 10:00 time...
by Madeline Volk | Jun 20, 2018 | WODs
Warm up: Coach’s choice Skills: Midline strength: 10 Toes thru Rings 10 Snap to Hollow to a friend 20 AbMat sit ups :20 accumulate L sit WOD: AMRAP 20 with a partner: 800m run, alternate every 200m 60 KBS 40 Cal Bike 20 Medball Cleans Alternate however you see...
by Madeline Volk | Jun 19, 2018 | WODs
warmup: Dynamic Skills: Review the lifts for the workout and choose loading WOD: “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatches (115/75) 12 Burpees 12 Push Jerks (115/75) 12 Burpees 12 Hang Squat Cleans (115/75) 12 Burpees...
by Madeline Volk | Jun 18, 2018 | WODs
Warm up: As many rounds for quality in 8:00: Laying Handstand Hold for :20 5 push ups 30’ bear crawl 30’ crab walk :20 belly and nose against wall HS hold AMRAP 9: 5 Ring MUs 10 strict HSPUs 15 air squats Skills 5-5-Max Effort HSPUs, then 3x thru 15 Half HS Shoulder...
