by chesterfieldcf | Jan 25, 2018 | Uncategorized
Pre WOD Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps WOD For time: 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above...
by chesterfieldcf | Jan 24, 2018 | Uncategorized
Pre WOD For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders WOD Every minute, on the minute, for 15 minutes (3 sets of each):...
by chesterfieldcf | Jan 23, 2018 | Uncategorized
Pre WOD Three sets of: Back Squat x 6 reps Rest 3 minutes Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult. WOD...
by chesterfieldcf | Jan 22, 2018 | Uncategorized
Pre WOD For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1...
by chesterfieldcf | Jan 20, 2018 | Uncategorized
WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 15 Calories of Rowing Partner A will do 3...
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