by Nikole Gessler | Jan 7, 2020 | WODs
SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is...
by Nikole Gessler | Jan 6, 2020 | WODs
WORKOUT 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- (Score is Reps) Goal – Consistency is key today! We want a sustainable effort through all 4 sets on the bike, and unbroken movement from the KB swings directly...
by Nikole Gessler | Jan 5, 2020 | WODs
EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30×1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. (Score is Weight) WORKOUT FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every...
by Nikole Gessler | Jan 4, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2… Wall Sit Hold While P3… Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK… Max Cal Bike *P1 works while P2...
by Nikole Gessler | Jan 3, 2020 | WODs
WORKOUT “OPEN 20.5” FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- *Reps can be broken up and completed in any order. (Score is Time) Goal – You choose how you want your workout to go today! If you’re proficient...
by Nikole Gessler | Jan 2, 2020 | WODs
STRENGTH ON A 25:00 RUNNING CLOCK… Build to 1RM Clean & Jerk (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75) 10 Shoulder to Overhead (Score is Time) Goal – Retest of the 1RM C&J…look back at August to gauge goals. Want to...
