by Nikole Gessler | Mar 13, 2020 | WODs
STRENGTH FOR LOAD 10RM Push Press (Score is Load) WORKOUT ON A 15:00 RUNNING CLOCK… Buy-In: 100 Wall Balls (20/14)|(14/10) IN THE REMAINING TIME… AMRAP 10 Thrusters (115/75)|(75/55) 10 C2B Pull-Ups (Score is Rounds + Reps) Goa – Nail a 10RM with PERFECT...
by Nikole Gessler | Mar 12, 2020 | WODs
SKILL 3 SETS 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed b/t Sets- (No Measure) WORKOUT E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20)|(20/10) -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 –...
by Nikole Gessler | Mar 11, 2020 | WODs
WORKOUT ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (70/53)|(53/35) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double...
by Nikole Gessler | Mar 10, 2020 | WODs
STRENGTH FOR LOAD 10RM Front Squat (Score is Load) WORKOUT AMRAP x 9 MINUTES 9 Overhead Squat (95/65)|(65/45)* 9 Up-Downs 9 Knee 2 Elbow *Option to perform barbell Front Squat if needed. (Score is Rounds + Reps) Goal – Long time under tension with the 10RM Front Squat...
by Nikole Gessler | Mar 9, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike** 50-40-30-20-10 “Syncro” Walking Lunges*** *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner...
by Nikole Gessler | Mar 8, 2020 | WODs
SKILL EMOM x 8 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. (No Measure) WORKOUT 4 ROUNDS FOR TIME 5 Deadlift (AHAP)* 7...
