by chesterfieldcf | Jan 24, 2020 | Uncategorized
Pre WOD One to Two Rounds of:3 Ground to Overhead (95/65 lbs)6 Bar-Facing Burpees Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!” Rest 5-10 minutes, and...
by chesterfieldcf | Jan 23, 2020 | Uncategorized
Pre WOD Every two minutes, for 6 minutes (3 sets):Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. WOD Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats Rest 1 minute...
by chesterfieldcf | Jan 22, 2020 | Uncategorized
Pre WOD Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets):Hang Clean + Clean @ 75-85% of 1-RM Clean WOD Every 4 minutes, for 16 minutes (4 sets) for times of:20/15...
by chesterfieldcf | Jan 21, 2020 | Uncategorized
Pre WOD .Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2...
by chesterfieldcf | Jan 20, 2020 | Uncategorized
WOD Complete as many rounds and reps as possible in 30 minutes of:500 Meter Row40 Double-Unders300-Foot Farmer’s Carry (32/24 kg KBs)20 Dumbbell Thrusters (35/25 lbs)10 Strict Knees to Elbows
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