by chesterfieldcf | Sep 24, 2019 | Uncategorized
Pre WOD Every 90 seconds, for 15 minutes (10 sets) of:Bench Press x 3 reps @ 20X0 Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell...
by chesterfieldcf | Sep 23, 2019 | Uncategorized
Pre WOD Take 25-30 minutes to build to today’s 1-RM Deadlift WOD Complete as many rounds and reps as possible in 8 minutes of:8 Pull-Ups8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Left)8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs –...
by chesterfieldcf | Sep 21, 2019 | Uncategorized
WOD “Rabbit’s Delight”Objective:Complete as many repetitions as you can, as quickly as you can. Mission:Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will...
by chesterfieldcf | Sep 20, 2019 | Uncategorized
Pre WOD Every 3 minutes, for 15 minutes (5 sets) of:Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1 Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All...
by chesterfieldcf | Sep 19, 2019 | Uncategorized
Pre WOD Every 90 seconds for 9 minutes (6 sets):Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. WOD Every 7 minutes, for 21 minutes (3 sets) for times:20/15 Calories of Assault Bike100-Foot Walking Lunges...
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