*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row:

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

5 Strict Pull-ups +

10-15 PVC Banded Lat Press Down

Add assistance/loading as deemed fit. Focus on position and activation on the Lat Press downs.

2) 21-18-15 – AQAP:

Shoulder-to-Overhead 115/75

Calories Ski/Bike/Row/Run

Pick the machine you struggle with the most. Scaling loading as needed. You should have to break at least 1-2 of the sets up.

Extra Work:

3) Alternating Dumbbell Hammer Curls: 4 sets of 10/side

Rest 90-120 seconds between sets. Load as deemed fit.

4) GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets.

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