by Nikole Gessler | Apr 13, 2018 | WODs
Partner WOD: Both people will be working at the same time. Switch movements once all reps are completed. 8:00 AMRAP 25 Calorie Row 20 Dumbbell Clean & Jerk (10 Each Arm) -4:00 Rest- 8:00 AMRAP 20 Push Ups 15 Ring Rows -4:00 Rest- 8:00 AMRAP 15 KB Swings 10 Squat...
by Nikole Gessler | Apr 6, 2018 | WODs
Partner WOD: 6:00 AMRAP Partner A Hangs from pull up bar Partner B does 20 Wall Balls -4:00 Rest- 6:00 AMRAP Partner A holds one 55/35 # KB overhead Partner B does 10 strict pull ups -4:00 Rest- 6:00 AMRAP Partner A holds plank Partner B does 20 KB Swings 70/55 -4:00...
by Nikole Gessler | Mar 30, 2018 | WODs
Core Work: 2 Rounds of :30 Front Plank :15 Rest :30 Side Plank :15 Rest :30 Other Side Plank :15 Rest Then: 100 Ab-Mat Sit Ups 30:00 Partner “Cindy” Partner A: Perform 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Partner B: Hold a Kettlebell *Switch roles...
by Nikole Gessler | Feb 27, 2018 | WODs
Skill: Kipping Muscle Ups/Dips – Kip Swing on Rings – Seated banded pull-through – Kipping technique for Dips WOD: 15:00 AMRAP In Teams of two One person rows for calories On Person does wall balls *Switch at will. Our skill work today is centered...
by Nikole Gessler | Feb 16, 2018 | WODs
Team WOD Only one person working at a time, divide reps any way you want. 7:00 AMRAP Double Unders (1 Point Each) 2:00 Rest 7:00 AMRAP Airdyne for Cals (2 Points Each) 2:00 Rest 7:00 AMRAP Burpees (3 Points Each) 2:00 Rest 7:00 AMRAP Ground to Overhead 135/95 (4...
