by chesterfieldcf | Mar 20, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps WOD Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to...
by chesterfieldcf | Mar 19, 2019 | Uncategorized
WOD Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds...
by chesterfieldcf | Mar 18, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 6-8 reps @ 80% WOD Complete as...
by chesterfieldcf | Mar 17, 2019 | Uncategorized
WOD Warmup: Every 2mins x 4 sets 5 Goblet Squats 3030 tempo 15 Hollow Rocks A1) KB Cross Body Step Up 6-8/steps per leg; rest 45sec x 3 *box height should be at patella height A2) Ring Body Saw 10 reps; rest 45sec x 3 A3) Dumbbell See-Saw Row w/Theraband 21X1;...
by chesterfieldcf | Mar 16, 2019 | 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 (or 12 Calories of Assault Bike) 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to...
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