by chesterfieldcf | Jun 24, 2019 | Uncategorized
Pre WOD Five sets of:Push Press x 5-6 reps @ 11X2Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to...
by chesterfieldcf | Jun 22, 2019 | Uncategorized
WOD Complete as many rounds and reps as possible in 5 minutes of:15 Box Jumps (24″/20″)15 Push Presses (95/65 lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of:5 Devil’s Presses (50/35 lb DBs)15...
by chesterfieldcf | Jun 21, 2019 | Uncategorized
Pre WOD Every Minute on the Minute for 4 minutes (4 sets):Back Squat x 3Minute 1 – 50-55%Minute 2 – 55-60%Minute 3 – 60-65%Minute 4 – 65-70% Then… Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3...
by chesterfieldcf | Jun 20, 2019 | Uncategorized
Pre WOD Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:Station 1 – Rope Climb Technique Work – no more than 4 ascents(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)Station 2 – Freestanding Handstand Hold Work(use...
by chesterfieldcf | Jun 19, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (8 sets):Snatch from 2″ Below Knee + Snatch(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) WOD “Nancy”Five rounds for time of:Run 400 Meters15 Overhead Squats (95/65...
Recent Comments