*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5/side Staggered Stance Good Morning

Start light and build as heavy as deemed fit. Stagger should be about a foots length, think heel-to-toe. Perform all reps on 1 side before switching to the other.

2) AQAP:

21 Squat Cleans 95/65

75 Double-unders

21 Front Squats 95/65

75 Double-unders

21 Power Cleans 95/65

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Run – 8 sets of:

200m Easy

200m Moderate

200m Hard

No rest anywhere, this should be a continuous piece covering 4,800m.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE