*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

100ft Farmers Carry +

3 Deadlifts Every 25ft

Warm-up as needed. We are going to work this complex for the next 4 weeks and work to build your loading on it each week. Athletes choice to use Dumbbells or Kettlebells. Each set starts with 3 Deadlifts, then carry 25ft, and repeat until you’ve covered 100ft. You do not need to do 3 Deadlifts at the end, so this should total 12 Deadlifts, performing 3 reps each at 0, 25, 50 and 75 feet. Work a little heavier than last week. Last week for this, get after it.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 V-Ups +

10 Box Jumps

Focus on keeping a nice tight hollow position for the V-ups, toes pointed, knees straight, etc…if you can only touch your knees or shins holding this position, then work with that. Box Jumps step down between reps.

2) 9 minute Up Ladder:

3 Knees-up

3 Deadlifts 95/65

30 Heavy Rope Single-unders

Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up.

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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