by chesterfieldcf | Mar 31, 2018 | Uncategorized
WOD In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three,...
by chesterfieldcf | Mar 30, 2018 | Uncategorized
Pre WOD “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… WOD Three sets of: Single-Leg Deadlift x 6-8 reps each leg Rest 60 seconds Barbell Glute Bridges x 6-8 reps Rest 60...
by chesterfieldcf | Mar 29, 2018 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92% *Set 7 – 1 rep @ 93-94% *Set 8 – 1 rep @ 95% WOD...
by chesterfieldcf | Mar 28, 2018 | Uncategorized
Pre WOD Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 5 reps (pause two seconds at the bottom of squat) WOD Against a 4-minute running clock, perform as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Toes to Bar 20 Push-Ups 30 Jumping Air...
by chesterfieldcf | Mar 27, 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 snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x...
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