*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

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 Cossack Squat 

Start with no loading if you’re unsure of the movement. If you’re lacking flexibility for this, use one of the pillars on the Pull-up Rig as assistance. This should still be a full squat, Hip below Knee. Add load as deemed fit with a Dumbbell or Kettlbell in the Goblet Position. Alternate Legs each rep.

2) 4 rounds AQAP:

15 Dumbbell Power Cleans 50/35

12 Dumbbell Front Squats 50/35

9 Burpees

Extra Work:

3) Hip Extension: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets. Add load as needed.

4) Concept 2 Bike – 10 sets of:

1:30 Easy Cadence

1:00 Moderate Cadence

:30 High Cadence

Performed all on Damper 1. Pick cadence numbers that you’re going to hit/maintain each and every round.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE