by Nikole Gessler | Jul 20, 2019 | WODs
WORKOUT “TRIPLE AMRAP” AMRAP x 5 MINUTES 5 KB Swing (53/35)|(35/26) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall Ball 5 Up-Down 15 KB Swing 15 Wall Ball 5 Up-Down …and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout. -Rest 2:00-...
by Nikole Gessler | Jun 19, 2019 | WODs
WORKOUT: “DOUBLE EMOM” EMOM x 8 MINUTES MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35) MIN 2 – 25 Push-ups -Rest 2:00 b/t EMOMs EMOM x 8 MINUTES MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35) MIN 2 – 5/5 KB Single Arm...
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 | Mar 3, 2019 | WODs
Strength/WOD: Tabata (8 Consecutive Rounds of :20 On/:10 Rest; 1:00 Rest Between Movements) Bottom to Bottom Air Squats (Rest in Bottom of Squat) Push Ups (Rest in Plank Hold) Double Kettlebell Deadlifts (Rest Holding Kettlebells) Double Front Rack Dumbbell...
by Nikole Gessler | Feb 24, 2019 | WODs
Strength: 20:00 to Find 1RM Overhead Squat WOD: 4 Rounds For Time 20 Double Dumbbell Front Rack Reverse Lunges (10 Each Leg) 10 Heavy Russian Kettlebell Swings 5 Wall Walks Purpose of the Workout: The purpose of today’s WOD is to wrap up the month of February by...
