by chesterfieldcf | Oct 31, 2017 | Uncategorized
Pre WOD Take 15-20 minutes to build to a 1-RM Shoulder Press WOD Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders
by chesterfieldcf | Oct 30, 2017 | Uncategorized
Pre WOD Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean WOD Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Calories of Assault Bike 9 Power Cleans (185/135 lbs) (Post times for all three sets – e.g.,...
by chesterfieldcf | Oct 28, 2017 | Uncategorized
WOD “Five Alive” Teams of five Complete five rounds each in a Conga line. 10 Calories on Bike/Rower 10 Walking Lunges (holding medball 20/14 5 Bar Muscle up/Chest to Bar Pull-ups The Med ball must Not touch the ground during the WOD. If the med ball is dropped...
by chesterfieldcf | Oct 27, 2017 | Uncategorized
Pre WOD Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes between sets WOD In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring...
by chesterfieldcf | Oct 26, 2017 | Uncategorized
Pre WOD Four sets of: Back Squat x 2-4 reps Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 90 seconds WOD For time: Row 1000 Meters immediately followed by… Five rounds of: 7 Strict Pull-ups 14 Sumo deadlift high pull...
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