*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 12:00 – 12 minute EMOTM:

Minutes 1-3 – 5-10 Scap Pull-ups w/1 second Pause at the Top

Minutes 4-6 – 10-20 Hanging Hollow Rocks

Minutes 7-9 – 5-10 Strict Pull-ups

Minutes 10-12 – 5-10 Kipping Pull-ups

Pick reps you can maintain for all sets of each movement. If you don’t have un-assisted Strict Pull-ups than perform them assisted with a band. If you don’t have Kipping Pull-ups yet then perform Ring Rows instead.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

Odd – 5 Strict Press + 10 Banded Tricep Press Downs

Even – 5 Pendlay Rows + 10 Band Pull-Aparts

Build loading on the barbell movements as deemed fit. Pendlay Rows should be done from a Dead Stop.

1c) 32:00 – 40:00 – 8 sets of:

30 seconds Ski/Bike/Row/Run Hard

30 seconds Rest

Extra Work:

2) Ring Swings: 5 sets of 10-20 reps

Rest 90-120 seconds between sets.

3) Ring Row to Muscle-up Transition: 5 sets of 3-5 reps

Rest 90-120 seconds between sets.

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