by chesterfieldcf | Feb 24, 2020 | Uncategorized
Pre WOD Four sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legSupinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0Rest 60 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something...
by chesterfieldcf | Feb 22, 2020 | Uncategorized
WOD In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Assault Bike/Ski Erg15 Ring Dips30 Russian Kettlebell Swings60 Double Unders15 Ring Dips30 Russian Kettlebell swings20/15 Calories of Assault...
by chesterfieldcf | Feb 21, 2020 | Uncategorized
WOD Every 10 minutes, for 30 minutes (3 sets) for times:500 Meter Row20 Chest-to-Bar Pull-Ups20/15 Calories of Assault Bike20 Alternating Pistols400 Meter Run
by chesterfieldcf | Feb 20, 2020 | Uncategorized
Pre WOD Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees(recommended weights 135/95 lbs) Post WOD Three sets of:Bulgarian Split Squat x 8-10 reps each @ 30X0Rest 30 secondsSingle-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 30...
by chesterfieldcf | Feb 19, 2020 | Uncategorized
Pre WOD Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. WOD Two...
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