by Nikole Gessler | Apr 5, 2019 | WODs
Partner WOD: 5:00 On/ 2:00 Rest Assault Bike Calories Shuttle Run (1 Lap of Gym=1 Rep) Toes to Bar Rope Climbs Burpee Box Jumps Purpose of the Workout: Today our partner WOD is a little bit of a free-for-all. Each team will have 5:00 to complete as many reps as...
by Nikole Gessler | Apr 2, 2019 | WODs
Skill: Rope Climbs -Introduction to “S” Pinch -7:00 For Quality 1 Rope Climb (as High As You Can Go) + 20 Push Ups WOD: 20:00 AMRAP Max Set of 1 Strict Pull Up + 1 Knee to Elbow 200 Meter Run Purpose of the Workout: The purpose of today’s WOD is to practice our rope...
by Nikole Gessler | Mar 29, 2019 | WODs
Partner WOD: 2 Rounds For Time 800 Meter Run (Together) 10 Rope Climbs (Alternate Each Rep) 1.6 KM Assault Bike (Alternating Every .4KM) 100 Burpees (50 Each; Working Simultaneously) Purpose of the Workout: The purpose of our partner WOD is to get in a solid session...
by Nikole Gessler | Mar 26, 2019 | WODs
Skill: Handstand Walks WOD: For Time (Cap=25:00) 100 Push Ups Rest 2:00 100 Ab-Mat Sit Ups Rest 2:00 100 (Russian) Kettlebell Swings Rest 2:00 100 Calorie Row Purpose of the Workout: We are going to begin today by practicing some handstand walks. These are arguably...
by Nikole Gessler | Mar 22, 2019 | WODs
In Teams of 4 (3 People Working At A Time) 15:00 AMRAP Row For Calories Burpees Hang Power Cleans 5:00 Rest 15:00 AMRAP Assault Bike For Calories Box Jumps Shoulder to Overhead Purpose of the Workout: Our traditional Saturday partner WOD has been expanded out to a...
