Spring Events at CVCF HERE

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 3 Split Jerks

Start around 60% of your 1RM. Build as heavy as deemed fit for the day.

1b) 16:00 – 28:00 – Every 3:00 x 4 sets:

10 Bent Over Supinated Barbell Rows

15 Glute Bridge Plate Pull-Overs

20 Tall Kneeling Banded Face Pulls

*Optional…Remaining time Burpees

For the Bent Over Rows keep the movement strict and perform in a Supinated grip. For the Plate Pull-Overs we will be doing these just lying on the floor in the top of a Glute Bridge, no bench for today, there will likely be a little bit of wrist movement as you lower the plate to keep it from hitting the floor. If you have good ROM you’ll be able to bring the arms right to the floor. Make sure to keep the elbows straight the entire time. For the Face-Pulls focus on position and activation, not speed. If you have time in the 3 minute window once you’re finished the 3 movements and are looking for a little more conditioning work, feel free to fill the remaining time with Burpees.

1c) 28:00 – 35:00 – 7 minute AMRAP:

20 Seated Plate Tricep Curls

20 Seated Plate Around the Worlds

20 Plate Star Jumps

For the Plate Around the Worlds, change directions on each rotation. Each rotation counts as a rep. For the Star Jumps, start with feet on the sides of the plate, perform an Air Squat, jump and land on the plate, and then rebound off the plate back into the next squat…this should be a continuous, cyclical style movement, focusing on rebounding off the plate and keeping yourself in motion.

Extra Work:

2) Single Arm Kettlebell Farmers Carry: 5 sets of 50ft/side

Rest 60 seconds between sides. Heavy as possible.

3) Bird Dog Bench Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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