by chesterfieldcf | Sep 24, 2020 | Uncategorized
Pre WOD Every 2 minutes, for 20 minutes (10 sets):1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through...
by chesterfieldcf | Sep 23, 2020 | Uncategorized
Pre WOD Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets):Bench Press x Max Reps @ -10 to 15 lbs off...
by chesterfieldcf | Sep 22, 2020 | Uncategorized
WOD Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run20 Wall...
by chesterfieldcf | Sep 21, 2020 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (8 sets):Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101-105%Rest as needed Build no heavier than...
by chesterfieldcf | Sep 19, 2020 | Uncategorized
WOD Complete as many rounds and reps possible in 25 minutes of:25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run25 Pull-Ups25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run20 Thrusters (95/65)25/18 Calories of Assault Bike or 500...
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