by Nikole Gessler | Jan 25, 2020 | WODs
WORKOUT EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of...
by Nikole Gessler | Jan 24, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score is Time)
by Nikole Gessler | Jan 23, 2020 | WODs
BENCHMARK WORKOUT “BASELINE I” I. ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Meters. Also Note Mile Time) -Rest as Needed*- II. AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups...
by Nikole Gessler | Jan 22, 2020 | WODs
WORKOUT FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift -Rest as Needed- FOR LOAD 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) FINISHER 3 ROUNDS FOR TIME 25 Plate Ground to OH (45/25) 10 Burpees to Plate -Hard Cap 5:00- (Score is Time) Goal – We...
by Nikole Gessler | Jan 21, 2020 | WODs
BENCHMARK WORKOUT “BASELINE II” I. ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat (Score is Weight) -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts **Last Seen 9/27/19 (Score is Calories) Goal – We have our...
by Nikole Gessler | Jan 20, 2020 | WODs
STRENGTH FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) WORKOUT FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into… 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30)...
