by Nikole Gessler | Jan 19, 2020 | WODs
SKILL ON A 7:00 RUNNING CLOCK… Pull-Up Progression: Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into… 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing (No Measure) WORKOUT AMRAP x 12 MINUTES 8 C2B Pull-Ups...
by Nikole Gessler | Jan 18, 2020 | WODs
PARTNER STRENGTH IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 120 Wall Balls 60...
by Nikole Gessler | Jan 17, 2020 | WODs
WORKOUT ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over Row (50/35)|(35/20) (Score is Rounds + Reps — Add Cals to Reps) Goal – Find a...
by Nikole Gessler | Jan 16, 2020 | WODs
SKILL ON A 12:00 RUNNING CLOCK… 8:00 – Practice Kipping HSPU Breakdown 4:00 – Practice Tempo DL Drill w/ Empty Barbell (No Measure) BENCHMARK WORKOUT “DIANE” FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-up (Score is...
by Nikole Gessler | Jan 15, 2020 | WODs
WORKOUT AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans (50/35)|(35/20) 36 Forward Lunges (Score is Rounds + Reps) Goal – Work on the muscle ups, whether it’s progressing to your first one or mastering the skill to crush them in the workout. Steady pace...
by Nikole Gessler | Jan 14, 2020 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (Score is Weight) WORKOUT EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) -Rest 2:00- EMOM x 4 MINUTES 5 Burpees...
