Burn: Friday, March 13th, 2020
*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…
Power: Friday, March 13th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlifts: 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) 15:00 – 21:00 – Every 1:00 x 6 sets: 5-8 Ring Rows Perform these in appropriate position for the lower rep scheme, feet on a box as needed. Add load as needed as well. 2) “Death By”: 2 Deadlifts 155/105 2 Bar Facing Burpees This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third minute,…
Sport: Friday, March 13th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Halt @ Knee Power Snatch 2 Hang Squat Snatch Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Power Snatch, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Halt @ Knee Power Clean + 1 Hang Clean + 1 Push Jerk Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 2) “Death By”: 2 Deadlifts 225/155 2 Bar Facing Burpees This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third minute, and so on until you can no longer complete the allotted work in the minute. Extra Work: 3) Strict Ring Dip: 5 sets of 5…
Competition: Friday, March 13th, 2020
*Spring Events at CVCF HERE If you’re not competing at the Atlas Games reference our Sport programming for training for today and tomorrow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Move: Friday, March 13th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 D-Ball Over the Shoulder + 100-200ft D-Ball Bear Carry You pick the distance on the Bear Carry based on how much work you want. Load as deemed fit, build loading through rounds as deemed fit. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 8/side Landmine Reverse Lunge + Press Perform all 8 reps on 1 side before switching to the other. This movement should be down as a Reverse Lunge, as you drive out of the lunge it should be a fluid movement right into the press, like a Thruster. Build loading each round as deemed fit. 2) “Death By”: 2 Dumbbell Deadlifts 2 Burpees This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third…
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