by chesterfieldcf | Dec 30, 2017 | Uncategorized
WOD Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the...
by chesterfieldcf | Dec 29, 2017 | Uncategorized
Pre WOD Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps Rest 90 seconds WOD For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10...
by chesterfieldcf | Dec 28, 2017 | Uncategorized
WOD For time: 400 Meter Run/Row 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run/Row 10 Ground to Overhead 20 Push-Ups 400 Meter Run/Row 5 Ground to Overhead 10 Push-Ups
by chesterfieldcf | Dec 27, 2017 | Uncategorized
Pre WOD Take 20-25 minutes to build to today’s heavy Split Jerk WOD For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/85 lbs)...
by chesterfieldcf | Dec 26, 2017 | Uncategorized
Pre WOD Take 12-15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… WOD Five rounds for time of:...
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