by chesterfieldcf | Jul 25, 2018 | Uncategorized
Pre WOD Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the...
by chesterfieldcf | Jul 24, 2018 | Uncategorized
Pre WOD Every 5 minutes, for 30 minutes (6 sets) for times: Run 400m 8 Chest to Bar Pull-Ups 12 V-Ups 16 Push-Ups First two sets are Running 400m then Rowing 400m for two then Biking 20 Cals. Please note times for each of the six sets. WOD Every 90 seconds, for 12...
by chesterfieldcf | Jul 23, 2018 | Uncategorized
Pre WOD Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 20 minutes (10 sets): Power Clean + Jerk + Clean & Jerk Build to today’s heavy. WOD “Grace”...
by chesterfieldcf | Jul 21, 2018 | Uncategorized
WOD In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105...
by chesterfieldcf | Jul 20, 2018 | Uncategorized
WOD Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Run Station 2 – 30 Wall Ball Shots (20/14 lbs) Station 3 – 400 Meter Run Station 4 – 3 Rope Climbs 15ft. Station 5 – 15 Burpee Box Jump-Overs (24″/20″) Your goal should be to finish this entire...
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