by Nikole Gessler | May 18, 2018 | WODs
Partner WOD: In Teams of 3, Accumulate as many reps/calories in 30:00 of Ground to Overhead (135/95 max) Row Assault Bike *Switch at-will Purpose of the Workout: Our team workout today will be performed in teams of 3! The workout is very basic: accumulate as many...
by Nikole Gessler | May 11, 2018 | WODs
Strength: 4 Sets Alternating Between 15 Hip Extensions 15 Hollow Rocks Partner WOD For Time 200 Walking Lunge (Together) Then split reps evenly 150 Double Dumbbell Push Press/ Jerk 150 Kettlebell Sumo Deadlift High Pull 150 Ab-Mat Sit Ups Then: 800 Meter Med Ball Run...
by Nikole Gessler | May 4, 2018 | WODs
Partner WOD: Score Total Weight Accumulated 6:00 Deadlifts (Each person only allowed 20 Reps; Must Share Barbell) 3:00 Rest 6:00 Clean/ Power Cleans (Each person only allowed 20 reps; Must Share Barbell) 3:00 Rest 6:00 Shoulder to Overhead From Rack (Each Person Only...
by Nikole Gessler | Apr 27, 2018 | WODs
Partner WOD: MedBall Partner WOD For Time 1 Mile Run with Medicine Ball 100 Partner Wall Balls 100 Partner Ball Slams 100 Alternating Med Ball Cleans 100 Burpee Jump Overs (Sets of 10) 1 Mile Run with Medicine Ball Purpose of the Workout: For our Saturday partner WOD,...
by Nikole Gessler | Apr 20, 2018 | WODs
Core Series: 3 Rounds of :40 on/ :20 off of the following Hollow Rocks Front Plank Side Plank (R) Side Plank (L) Partner WOD: For Time 300 Calorie Row + 300 Calorie Assault Bike 2:00 on/ 1:00 Off until all reps are completed. Switch during rest period. Purpose of the...
