by chesterfieldcf | Oct 24, 2018 | Uncategorized
WOD Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Kettlebell Swings (32/24 kg)(R) 20 Pull-Ups Please note times for each of your four sets, and then total …
by chesterfieldcf | Oct 23, 2018 | Uncategorized
WOD Warmup: 3 Sets Band Walking Squares x 2 10 Lateral R 10 Monster walk foward 10 Lateral L 10 Monster walk backwards + 30sec Double KB Front Rack Wall Sit A1) Split Stance Good Morning 2020; 6-8/lg rest 60sec x 3 sets *we are now focusing back on single leg hinging...
by chesterfieldcf | Oct 22, 2018 | Uncategorized
Pre WOD Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. WOD For time: 40/30 Calories of Assault Bike (or...
by chesterfieldcf | Oct 21, 2018 | Uncategorized
WOD Warmup: 3 Sets 10 Barbell Glute Bridge 10 Barbell Ab Roll Outs 5 Low Band Single Leg RDL/side A) Front Squat 20X1; 1.2.3; (drop set – 1 reps, strip some weight, 2 reps, strip some weight, 3 reps = 6 reps per set); rest 2mins x 3 sets B1) Front Rack Split...
by chesterfieldcf | Oct 20, 2018 | Uncategorized
WOD In teams of two, complete as many rounds and reps as possible in 30 minutes of: 5 Strict Pull-Ups (Partner A) 10 Push-Ups (Partner A) 15 Air Squats (Partner A) 5 Strict Pull-Ups (Partner B) 10 Push-Ups (Partner B) 15 Air Squats (Partner B) 5 Strict Pull-Ups...
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