by chesterfieldcf | Aug 26, 2019 | Uncategorized
Pre WOD Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50% of 1-RM Deadlift*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 80% WOD “DT”Five rounds for time of:12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder...
by chesterfieldcf | Aug 24, 2019 | Uncategorized
WOD With a continuous running clock, perform the following for times:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (115/75 lbs)10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups15:00 – 75 Dumbbell Thrusters (35/25 lbs)20:00 – 75 Box Jump Overs (24″/20″)25:00 – 800...
by chesterfieldcf | Aug 23, 2019 | Uncategorized
WOD “Strict Diane”Complete rounds of 21, 15 and 9 reps for time of:225/155 lb DeadliftsStrict Handstand Push-Ups Post WOD Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Barbell Hip Thrust x 6 reps @ 21X1Station 2 – Band Pull-Aparts x 30 reps @ 1010Station 3 –...
by chesterfieldcf | Aug 22, 2019 | Uncategorized
WOD Complete as many rounds and reps as possible in 8 minutes of:20 Calories of Rowing15 Chest-to-Bar Pull-Ups Rest 4 minutes, and when the running clock reaches 12:00… Complete as many rounds and reps as possible in 8 minutes of:30 Double-Unders12 Wall Ball Shots...
by chesterfieldcf | Aug 21, 2019 | Uncategorized
Pre WOD Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutes Followed by… Every 2 minutes, for 10 minutes (5 sets):Back Squat x 1 rep @ 95% WOD Three rounds for time of:400 Meter Run20 Alternating Dumbbell Snatches (50/35...
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