by chesterfieldcf | Jul 25, 2019 | Uncategorized
Pre WOD Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 6 reps @ 80%*Set 5 – 6 reps @ 80%*Set 6 – 6 rep @ 80%Rest 2-3 minutes between sets. WOD Three rounds for time of:30 Wall Ball Shots (20/14 lbs to 10′)25 Kettlebell Swings...
by chesterfieldcf | Jul 24, 2019 | Uncategorized
WOD Every 5 minutes, for 30 minutes (6 sets) for times:Run 400 Meters8 Strict Pull-Ups12 Toes to Bar16 Push-Ups Please note times for each of the six sets. Post WOD Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow...
by chesterfieldcf | Jul 23, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 6 minutes (3 sets):Push Press x 3 reps Immediately followed by…. Every 2 minutes, for 6 minutes (3 sets):Power Jerk x 2 reps Immediately followed by… Every 2 minutes, for 8 minutes (4 sets):Split Jerk x 1 rep Build over the course of the...
by chesterfieldcf | Jul 22, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50% of 1-RM*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 4 reps @ 75%*Set 6 – 6 reps @ 65% WOD For time:100 Double-Unders75 Single-Kettlebell Deadlifts (32/24 – or...
by chesterfieldcf | Jul 20, 2019 | Uncategorized
WOD “Beach Muscles”In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Ring...
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