by chesterfieldcf | Nov 20, 2018 | Uncategorized
WOD Warmup: 3 Sets 6-8 Half Kneeling Bottom Up KB Press/arm 12 Lateral Band Walks 12 Scapular Push Ups on Elbows A1) Dumbbell Bench Press (semi supinated grip) 30X1; 6-8reps; rest 60sec x 3 A2) Dual Dumbbell Prone Row 2111; 6-8reps; rest 60sec x 3 sets B1) Ring Row...
by chesterfieldcf | Nov 19, 2018 | Uncategorized
Pre WOD Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. WOD Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs) Compare results to June 4,...
by chesterfieldcf | Nov 18, 2018 | Uncategorized
WOD Warmup: 3 Sets Row 1min 20 Glute Bridge bodyweight 10 Ring Body Saw A) Front Squat 22X1 – at Strict tempo build to a 1RM for the day B) Wtd Strict Pull Up build to a 1RM pull up or perform a max set of bodyweight strict pull ups C1) Single Arm Dumbbell...
by chesterfieldcf | Nov 17, 2018 | Uncategorized
WOD In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A starts with 50...
by chesterfieldcf | Nov 16, 2018 | Uncategorized
Pre WOD Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. WOD Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Assault Bike or...
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