by Nikole Gessler | Mar 7, 2020 | WODs
WORKOUT 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (135/95)|(95/65) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power Snatch (155/105)|(115/75) 30 V-Ups or Tuck-Ups (Score is Total Time) OPTIONAL STRENGTH 3×7 Bench...
by Nikole Gessler | Mar 6, 2020 | WODs
No WOD or open gym today. Come in and cheer the people rowing a marathon to raise money for mental health awareness!
by Nikole Gessler | Mar 5, 2020 | WODs
EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk...
by Nikole Gessler | Mar 4, 2020 | WODs
WORKOUT 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time) Goal – Push the pace on the...
by Nikole Gessler | Mar 3, 2020 | WODs
SKILL ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be...
by Nikole Gessler | Mar 2, 2020 | WODs
STRENGTH FOR LOAD 10RM Back Squat (Score is Load) WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap- (Score is Time) Goal – For the Strength, look for a set of Back Squats that gets very challenging around rep 7. Put a...
