*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs w/2-3 second Hold

10 Superman Arch-ups

30 Jumping Jacks

Get your heart rate up a little and get your trunk warmed-up and activated.

1b) 6:00 – 26:00 – 20 sets of :45 ON/:15 OFF

Station 1 – Ski/Bike/Row/Run

Station 2 – Dumbbell Push Press

Station 3 – Bench Ski Jumpers

Station 4 – Dumbbell Hang Power Cleans

Station 5 – Ring Rows

Max Reps @ Each station.

1c) 28:00 – 38:00 – Every 2:00 x 5 sets:

8 Pause D-Ball Squats (3 seconds)

8 Alternating Lateral Lunges

20-30 second Hollow Hold

Pause in the Squats for 3 seconds. Use assistance as needed for the Lateral Lunges to maximize range of motion, we are looking for crease of the hip below the knee and torso upright just like a squat.

1d) 39:00 – 45:00 – 6 minute AMRAP:

10 Pause Plank Shoulder Taps

20 second Ring Row Hold

30 second Ring Dip Support w/Knee Tuck

For the Ring Row Hold, contract and hold at the Chest. For the Ring Dip Support tuck your knees up to at least Parallel with the Hip Joint to work on your hip flexor/abdominal strength.

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