Competition: Wednesday, October 16th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1) Pause Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Pause in the bottom for each set for 2-3 seconds. Build as heavy as deemed fit. 2) 5 sets of: 1 Bamboo Bar Bench Press Pause @ Chest for 5 seconds + 2 Bamboo Bar Bench Press Tempo (2.0.2) + 3 Bamboo Bar Bench Press + 2 x 25′ Unbroken Handstand Walk Rest 90-120 seconds between sets. Goal stimulus is to work on Shoulder Stability in the Bench and moving directly to Handstand Walk under shoulder fatigue. Build as heavy as deemed fit on the Bench. 3) 20 minute AMRAP: 15/12 Calories Row 100ft Walking Lunge 15/12 Calories Bike Erg 15 Strict Handstand Push-ups 15/12 Calorie Ski Erg 10 D-Ball Squat Cleans 70/50 Perform at 70-80% effort. Use Handstand Push-up standard from Open. 4) 3…
Fitness: Wednesday, October 16th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 3/side Dumbbell Upright Row w/Pause + 10 Bent Over Dumbbell Reverse Fly’s Work light, focus here is positioning and shoulder health. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5-10 Strict Chin-ups Use assistance/load as needed. Pick a rep scheme you can maintain unbroken for all 4 sets. 1c) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Halting Push Press + 10 Alternating Dumbbell Plank Rows + 10-20 Alternating Single Leg V-Ups Build loading on the Push Press as deemed fit. Take it from the floor. Halt in the bottom of the dip for 2-3 seconds each rep. 1d) 24:00 – 40:00 – 4 rounds of 3:00 ON/1:00 OFF: 15 Push-ups or Handstand Push-ups 25 Kettlebell Swings 35/26 Max Calories Ski/Bike/Row Extra Work: 2) 12 minute…
Sport: Wednesday, October 16th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 3/side Dumbbell Upright Row w/Pause + 10 Bent Over Dumbbell Reverse Fly’s Work light, focus here is positioning and shoulder health. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 10-20 Hanging Hollow Rocks Work on your Kip or Hollow Rock Hanging on the bar. 1c) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Halting Push Press + 10 Alternating Dumbbell Plank Rows + 10-20 Alternating Single Leg V-Ups Build loading on the Push Press as deemed fit. Take it from the floor. Halt in the bottom of the dip for 2-3 seconds each rep. 1d) 24:00 – 40:00 – 4 rounds of 3:00 ON/1:00 OFF: 15 Push-ups or Handstand Push-ups 25 Kettlebell Swings 53/35 Max Calories Ski/Bike/Row Extra Work: 2) 5 sets of: 30 seconds Active…
Sport: Tuesday, October 15th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Snatch Pull + Halting Muscle Clean + Snatch Drop Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Snatch + Halting Snatch Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Snatch + Snatch Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Snatch @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) 5 rounds AQAP: 12 Pull-ups 1 Round of…
Competition: Tuesday, October 15th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Snatch Pull + Halting Muscle Clean + Snatch Drop Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Snatch + Halting Snatch Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Snatch + Snatch Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Snatch @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) 3 rounds of: 10/8 Bar…
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