*CVCF Intramural Team Open Score Submission HERE

WOD:

1) Pause Overhead Squat: 5 sets of 5

Rest 2-3 minutes between sets. Pause in the bottom for each set for 2-3 seconds. Build as heavy as deemed fit.

2) 5 sets of:

1 Bamboo Bar Bench Press Pause @ Chest for 5 seconds +

2 Bamboo Bar Bench Press Tempo (2.0.2) +

3 Bamboo Bar Bench Press +

2 x 25′ Unbroken Handstand Walk

Rest 90-120 seconds between sets. Goal stimulus is to work on Shoulder Stability in the Bench and moving directly to Handstand Walk under shoulder fatigue. Build as heavy as deemed fit on the Bench.

3) 20 minute AMRAP:

15/12 Calories Row

100ft Walking Lunge

15/12 Calories Bike Erg

15 Strict Handstand Push-ups

15/12 Calorie Ski Erg

10 D-Ball Squat Cleans 70/50

Perform at 70-80% effort. Use Handstand Push-up standard from Open.

4) 3 sets of: 5  x”YAT” on Incline Bench

Rest 60-90 seconds between sets. Focus is activation and position. Not speed.

5) 2 minutes Per Station:

Couch Stretch Left/Right

Pigeon Stretch Left/Right

Banded Lat Stretch Left/Right

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