*Spring Events at CVCF HERE

WOD:

Session A:

1) Every 1:00 x 12 sets:

Sets 1-3 – 1 Halting Clean + Jerk @ 60-70%

Sets 4-6 – 1 Clean + Push Jerk @ 70-75%

Sets 7-12 – 1 Clean + Jerk @ 75%+

Warm-up as needed. Keep lifts clean. No missed lifts.

2) “Atlas Games Test – Event 2”:

24 Strict Handstand Push-ups

Then… 3 rounds of…

24 Wall Balls 20/14

12 Devil’s Pres 50/35

Then…

24 Strict Handstand Push-ups

15 minute time cap.

3) 3 rounds for Quality:

1 minute Belt Squat March

20 Banded Glute Bridge-ups w/Pause

Focus on quality, not speed. Band should be around the knees for the Glute Bridge.

4) Chinese Plank: 3 sets of 1 minute Face-up/Face Down

Rest 60 seconds between each side/side.

Session B:

1) Row: 2000m Time Trial

Have fun, get after it.

2) Mobility: 30 minutes

Stretch, roll, mash, get our body feeling good.

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