by Nikole Gessler | Feb 24, 2020 | WODs
WORKOUT AMRAP x 20 MINUTES 15/12 Cal Bike 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. (Score is Rounds + Reps) Goal – Shoot for consistency throughout each round and find a pace that you...
by Nikole Gessler | Feb 23, 2020 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep Deadlift (Score is Load) “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run *Last seen 6/4/2019 (Score is Time) Goal – Find a heavy rep while still...
by Nikole Gessler | Feb 22, 2020 | WODs
SKILL ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) WORKOUT 5 SETS FOR MAX REPS 1:00 Back...
by Nikole Gessler | Feb 21, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… 3 ROUNDS FOR TIME* 1000m Row 80 Wall Balls 60 Burpees *P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t...
by Nikole Gessler | Feb 20, 2020 | WODs
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)|(95/65) (Score is Time) Goal – Establish new 3RM Snatch number (power or squat). This...
by Nikole Gessler | Feb 19, 2020 | WODs
WORKOUT EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)* MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang...
