by Nikole Gessler | Mar 25, 2020 | WODs
EMOM x 15 MINUTES MIN 1 – 20 Backpack Thrusters MIN 2 – 10 Burpees Over Backpack MIN 3 – 15 Backpack Sit-ups (No Measure) OPTIONAL FINISHER 2-3 SETS MAX Reps Rows (Ring or DB) -:30 Rest- MAX Reps Push-Ups -1:00 Rest b/t Sets- (No Measure) Goal – Hold...
by Nikole Gessler | Mar 24, 2020 | WODs
WORKOUT EVERY 2:30 FOR 6 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers (Score is Time Each Set) Goal – If we need to break up the C&J, let’s do it strategically, based on the following movement! Mountain climbers should be kept...
by Nikole Gessler | Mar 23, 2020 | WODs
HOME BASELINE FOR TIME 400m Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Backpack Ground 2 Overhead *Optional to wear Backpack for full workout (Score is Time) Goal – We want to see quick transitions from movement to movement. If you want and have extra time, rest for...
by Nikole Gessler | Mar 22, 2020 | WODs
WORKOUT AMRAP x 10 MINUTES 3-6-9-12… Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) OPTIONAL FINISHER 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No...
by Nikole Gessler | Mar 21, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 24 MINUTES* 40 Cal Bike 40 Push Press (135/95)|(95/65) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m Run *P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the...
by Nikole Gessler | Mar 20, 2020 | WODs
“SNATCHING GWEN” FOR LOAD 15-12-9 “Unbroken” Power Snatch* *Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three...
