by chesterfieldcf | Dec 26, 2018 | Uncategorized
Pre WOD Weighted Pull-ups 5×2 rest 1-2 minutes between sets WOD For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Hand Release Push-Ups 400 Meter Run 10 Ground to Overhead 20 Hand Release Push-Ups 400 Meter Run 5 Ground to Overhead 10...
by chesterfieldcf | Dec 24, 2018 | Uncategorized
WOD “12 Days of Christmas” 1 – 100 Meter Run or 25 Double-Unders 2 – Power Cleans (135/95 lbs) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (50/35lbs) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings (32/24 kg)(A) 10 – Pull-ups 11 – Front...
by chesterfieldcf | Dec 23, 2018 | Uncategorized
WOD Warmup: 3 Sets Not For Time 5 Single Arm KB Z Press 20sec Star Plank/side 20sec Psoas March A) Seated Barbell Behind the Neck Press 31X1; 4-6reps x 3 sets; rest 90-120sec B1) Split Stance Romanian Deadlift 3010; 5/leg x 3 sets; rest 45sec B2) Ring Push-ups 30sec...
by chesterfieldcf | Dec 22, 2018 | Uncategorized
WOD Teams of three alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Alternating Dumbbell Snatch (50/35) 10 GHD sit-ups 10 Calorie Row,Bike, or Ski
by chesterfieldcf | Dec 21, 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...
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