by Nikole Gessler | May 8, 2019 | WODs
Strength: Every 1:00 For 16 Rounds Odd: 2-4 Weighted Dips Even: 10 Single Arm Kettlebell Bent Over Rows (5 Each Arm) WOD: 3 Rounds For Time (Cap=16:00) 10 Burpee Box Jumps 20 Single Arm Kettlebell Snatches 30 American Kettlebell Swings Rest 3:00 Purpose of the...
by Nikole Gessler | May 5, 2019 | WODs
Strength/ WOD: “Linda” For Time 10-1 (Cap=25:00) Deadlift 185/125 Floor Press 135/95 Clean 115/75 Purpose of the Workout: Since our strength focus for May is the bench press and our power focus is the full clean, we are going to do both for today’s strength biased...
by Nikole Gessler | May 1, 2019 | WODs
Strength: Every 2:00 For 8 Rounds 5 Floor Presses *Build Weight WOD: 2 Rounds of 4:00 On/ 4:00 Off 3 Calorie Row 3 Burpees Over Rower 6 Calorie Row 6 Burpees Over Rower 9 Calorie Row 9 Burpees Over Rower Etc… Purpose of the Workout: The purpose of the first part of...
by Nikole Gessler | Apr 28, 2019 | WODs
Strength: Back Squat 1-1-1-1-1 Purpose of the Workout: The purpose of today’s WOD is to truly find our 1RM back squat! We are going to dedicate all of our time today to prepping for our heavy squats, go over correct technique/ breathing, and how to safely/properly...
by Nikole Gessler | Apr 24, 2019 | WODs
Strength: Every 1:30 For 8 Rounds (4 Rounds Each) Odd: 3 Back Squats Even: 3 Pistols Each Leg WOD: For Time (Cap=15:00) From 0:00-9:00 1,000 Meter Row From 9:00-Whenever you Finish 400 Double Unders (800 Singles) *Score=Row Time + DU Time Purpose of the Workout: The...
