Author: Jade

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 30 Calorie Assault Bike 20 Box Jumps 24/20 (Step Down) 10 Deadlifts 155/105 Hit it hard, but don’t kill yourself. 4) Double Kettlebell Overhead Carries: 8 x 50 ft Rest 60 seconds between sets. Heavy as possible. 5) Bent Ove Supinated Barbell Row: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 10 Thrusters 95/65 + 10 Toes-to-bar Scale reps weights as needed. If you retested and crushed yourself yesterday on 16.1, scale this to alternate rounds of 10 Thrusters/10 Toes-to-bar, so that you perform only 50 reps of each movement. 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 7 Muscle-ups 14 Power Snatch 95/65 21 Burpee Lateral Bar Hops If you didn’t retest 16.1 yesterday, feel free to hit “Hawks” with class, and lets all be…