by chesterfieldcf | Oct 26, 2020 | Uncategorized
WOD “Fran Sandwich”For time:1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of:Thrusters (95/65 lbs)Pull-Ups immediately followed by… 800 Meter Run Compare your results to May 1, 2020. Post WOD Two sets of:Bulgarian Split Squat x 20 reps @...
by chesterfieldcf | Oct 24, 2020 | Uncategorized
WOD “Pink Ribbon”Complete as many rounds and reps as possible in 30 minutes of:400 Meter Run30 Walking Lunges with Farmer’s Carry (50/35 lb DBs)20 Dumbbell Floor Presses (50/35 lb DBs)10 Devil’s Presses (50/35 lb...
by chesterfieldcf | Oct 23, 2020 | Uncategorized
Pre WOD Every 2:30, for 15 minutes (6 sets):Back Squat*Sets 1-3 = 2 reps @ 88-90%*Sets 4-6 = 4 reps @ 80-83% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. WOD Three rounds for time of:21 Thrusters...
by chesterfieldcf | Oct 22, 2020 | Uncategorized
Pre WOD Take 20 minutes to build to today’s 2-RM Bench Press WOD Complete as many rounds and reps as possible in 12 minutes:12 Deadlifts (225/155 lbs)12 Dumbbell Push Press (50/35 lbs)12 Ring Dips
by chesterfieldcf | Oct 21, 2020 | Uncategorized
Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:Slow Pull Snatch + Snatch(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a...
Recent Comments