Author: Jade

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row Even – 20 seconds/side Band Resisted Bird Dog Hold For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 15 Dumbbell Bench Press + 10 Dumbbell Overhead Tricep Curls This is meant to be performed as a superset. Start with a moderate load and feel free to build as heavy as deemed fit. Many athletes will likely have different weights for the two movements. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold Use assistance as needed. Perform in a Pronated grip. 1d) 28:00…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 9:00 – 9 sets of :40 ON/:20 OFF: Station 1 – Plate Ground-to-Overhead Station 2 – Ski Jumpers Station 3 – Superman Arch-ups Each station is max reps. Rotate through the 3 stations for 3 cycles. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Station 1 – 50ft Hand-Over-Hand Dog Sled Pull + Push Back Station 2 – 20-30 Hanging L-Sit Flutter Kicks Station 3 – 8/side Single Leg Kettlebell Deadlifts Pick loading/efforts you can at least maintain if not build on for all 3 cycles. For the Deadlifts perform all reps on 1 side before switching to the other. 2) 21-18-15 – AQAP: Dumbbell Shoulder-to-Overhead 25/15 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:…