Author: Jade

*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run: 30 seconds Easy/Moderate 30 seconds Hard/Sprint Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds. 1b) 12:00 – 22:00 – 10 minute AMRAP: 9/side Single Arm Dumbbell Overhead Squats 50/35 15 Box Jumps 24/20 21 V-Ups Scale as needed. For the Squat perform all reps on 1 side before switching to the other side. 1c) 24:00 – 34:00 – 10 minute AMRAP: 10 Push-ups 20 Abmat Sit-ups 30 Dumbbell Goblet Box Step-ups 50/35 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) Handstand Negatives: 4 sets of 4 Rest…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 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 Power Clean + 1 Hang Power Clean + 1 Push Press Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 2) 9 minute AMRAP: 3 Bear Complex 115/75 20 Wall Balls 20/14 One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead. Scale loads as needed. Extra Work: 3) Single Arm Stink Bog Hold off Box: 5 sets of 20 seconds/side Rest 60 seconds between sets. If you can do this in a Handstand against the…