by chesterfieldcf | Jul 31, 2019 | Uncategorized
Pre WOD Six sets of:Push Press x 3 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 at least 3-4% more weight...
by chesterfieldcf | Jul 30, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 3 reps @ 75%*Set 5 – 2 reps @ 80%*Set 6 – 2 reps @ 85% WOD Every 6 minutes, for 18 minutes (3 sets) for times:30/20 Calories of Rowing20...
by chesterfieldcf | Jul 29, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (8 sets):Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. WOD Complete as many rounds and reps as possible in 12 minutes of:12 Ground to Overhead (115/75 lbs)12 Front Squats (115/75...
by chesterfieldcf | Jul 27, 2019 | Uncategorized
WOD In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)10 Bar Muscle-Ups (or 15 Strict Pull-Ups)(rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and...
by chesterfieldcf | Jul 26, 2019 | Uncategorized
Pre WOD Five sets of:Push Press x 4 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 at least 5% more weight...
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