by chesterfieldcf | Aug 25, 2020 | Uncategorized
Pre WOD Every 90 seconds, for 4:30 minutes (3 sets):Squat Jerk x 3 reps If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6...
by chesterfieldcf | Aug 24, 2020 | Uncategorized
Pre WOD Every 2 minutes, for 12 minutes (6 sets):Front Squat*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – Max Reps @ 80% WOD For time:1200 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry...
by chesterfieldcf | Aug 22, 2020 | Uncategorized
WOD In 15 minutes, complete the following:Run 800 Metersimmediately followed by as many rounds and reps as possible of:5 Strict Pull-Ups10 Push-Ups15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the...
by chesterfieldcf | Aug 21, 2020 | Uncategorized
Pre WOD Three sets of:Dumbbell Shoulder Press x 8 reps @ 2111Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsStrict Toes to Bar x 6-8 reps @ 2110Rest 45 seconds WOD Four rounds for time of:60...
by chesterfieldcf | Aug 20, 2020 | Uncategorized
WOD Every 6 minutes, for 30 minutes (5 sets):25/18 Calories of Assault Bike15 Burpee Box Jump-Overs (24″/20″)200 Meter Run20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) Compare your results/effort with August 4, 2020. On August 4, we...
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