by Nikole Gessler | Jan 31, 2018 | WODs
Strength: Floor Press 5-5-5-5-5 (Warm up 3 Sets of 3) WOD: “Wittman” 7 Rounds OR 15:00 Cap 15 American KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 Our Strength Focus this month is the Bench Press – today we are going to work on a variation of that...
by Nikole Gessler | Jan 28, 2018 | WODs
Strength: 1RM Overhead Squat WOD: 13.4 AMRAP 7 3 Clean & Jerks (135/95) 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & Jerks 9 Toes to Bar 12 Clean & Jerks 12 Toes to Bar 15 Clean & Jerks 15 Toes to Bar 18 Clean & Jerks 18 Toes to Bar...
by Nikole Gessler | Jan 24, 2018 | WODs
Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 81-63-45-27 Double Unders 27-21-15-9 Strict Handstand Push Ups We’ll start our hour with some Shoulder Presses! Feet under your hips, bar on your shoulders with elbows just in front of your body. Clench...
by Nikole Gessler | Jan 21, 2018 | WODs
Strength: Overhead Squat 5-5-5-5-5 (plus 3 warm up sets of 3) WOD: 13.2 AMRAP 10 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) Some more Overhead Squatting today! We’ll warm up and go through some good shoulder and hip mobility so that we can more...
by Nikole Gessler | Jan 17, 2018 | WODs
Strength: Bench Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 40-30-20-10 Dumbbell Snatches (Alternating) Pistols (Alternating) We are going to Bench Press a bit today! The Bench Press is far more involved that it looks. Read the section below which is taken from...
