*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 15:00 – 15 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 8-15 Knees-up or Toes-to-bar

3 – 10 Double Dumbbell Upright Rows

Pick reps, weights, etc. that you can maintain for all 5 cycles.

1b) 16:00 – 28:00 – Every 2:00 x 6 sets:

3 Set Dead Deadlifts +

10-15 Abmat Sit-ups or V-Ups +

20 second Front Plank or Hollow Hold

Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep.

1c) 28:00 – 40:00 – Every 3:00 x 4 sets:

15 Kettlebell Swings +

400m Run

Pick a swing weight that is difficult but that you can perform unbroken.

Extra Work:

2) Sumo Stance Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

3) Band Pull-Aparts: 100 reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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