by chesterfieldcf | Nov 25, 2018 | Uncategorized
WOD Warmup: 3 Sets – Focus on control of each movement – move slow and deliberately 6-8 Standing SA Landmine Press/arm 12 Banded Monster Walks (forward and backward) 20sec Star Side Plank/side A) Barbell Z Press 8,7,6; rest 2mins B1) Supinated Grip...
by chesterfieldcf | Nov 24, 2018 | Uncategorized
WOD Three rounds for time of: 800 Meter Run 30 Chest-to-Bar Pull-Ups 15 Hang Squat Cleans (135/95 lbs)
by chesterfieldcf | Nov 23, 2018 | Uncategorized
WOD Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side) Station 5 – 20 Single-Arm DB Overhead...
by chesterfieldcf | Nov 22, 2018 | Uncategorized
WOD Warmup: 3 Sets – 10 Quadruped Hip Ext/leg 10 Side Plank Rotations/side 10 Jefferson Curls (light) A) Front Squat 32X1; 6,6,5,5; rest 2mins (focus on great positions this week – maintain strict tempo) B1) Suitcase RNT Split Squat (Dumbbell Loaded at...
by chesterfieldcf | Nov 21, 2018 | Uncategorized
Pre WOD Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. WOD For time: 30 Dumbbell Thrusters (50/35 lb DBs)...
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