*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.

**WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

***News at CVCF – Softgoods, Qualifiers and More…HERE

WOD:

1) Push Press + 2 Push Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Jerk Recovery: 4 sets of 3 @ 100%+

Rest 2-3 minutes between sets. Build load as deemed fit.

3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 45% Bar Weight + 20-30% Band Tension

Weight and band tension fixed for all 10 sets. Goal here is absolute speed…speed down correlates to speed up. These should not feel hard at any point, if you feel like you’re getting slower as each set goes you should take the weight/tension down.

4) 5 rounds AQAP:

100ft Handstand Walk

100ft Dog Sled Push @ Sled + Bodyweight

100ft Sandbag Carry 200/150

Scale as needed.

5) 3 rounds AQAP:

40/30 Calories Assault Bike

30 GHD Sit-ups

20 Kettlebell Swings 88/63

10 Paralette Handstand Push-ups

Scale as needed.

6) Dumbbell Strict Press: 8 x :20 ON/:10 OFF @ 15/10

Max reps, burn out those shoulders/triceps.

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

https://www.youtube.com/watch?v=VBPnjte2UV8