Sport: Saturday, September 28th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 20/14, 1 Rope Climb 15ft 3 rounds of – 400m Run, 20 Wall Balls 20/14, 2 Rope Climb 15ft 3 rounds of – 600m Run, 30 Wall Balls 20/14, 3 Rope Climb 15ft 3 rounds of – 800m Run, 40 Wall Balls 20/14, 4 Rope Climbs 15ft Get as far as you can in 20 minutes Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Saturday, September 28th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 14/8, 2 Rope Sit-to-stand 3 rounds of – 400m Run, 20 Wall Balls 14/8, 4 Rope Sit-to-stand 3 rounds of – 600m Run, 30 Wall Balls 14/8, 6 Rope Sit-to-stand 3 rounds of – 800m Run, 40 Wall Balls 14/8, 8 Rope Sit-to-stand Get as far as you can in 20 minutes Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, September 28th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 5 T+G Power Snatch + 5 T+G Hang Squat Snatch Stimulus is constant movement on the bar, build only as heavy as you can maintain that. 2) 5 rounds AQAP: 5 Burpee Muscle-ups 10 D-Ball Over the Shoulder 150/100 Scale as needed. 3) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 20/14, 1 Rope Climb 15ft 3 rounds of – 400m Run, 20 Wall Balls 20/14, 2 Rope Climb 15ft 3 rounds of – 600m Run, 30 Wall Balls 20/14, 3 Rope Climb 15ft 3 rounds of – 800m Run, 40 Wall Balls 20/14, 4 Rope Climbs 15ft For every round the first Rope Climb should be done Legless and any remaining Rope Climbs in the round performed with legs. 4) Sled Drag: 400m @ Bodyweight Stimulus…
Sport: Friday, September 27th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Hip Jump + 3 Tall Power Clean + 3 Tall Jerk Perform this with an empty barbell and use this as warm-up and positional work. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Tempo Clean Pull + 1 Low Hang Power Clean + 1 Split Jerk Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 20 seconds x 15 sets: 1 Power Clean + Push Jerk @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative…
Fitness: Friday, September 27th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 5/side Single Leg Kettlebell Deadlift 2 – 10 Supinated Bent Over Barbell Rows 3 – 15 Double Russian Kettlebell Swings 4 – 5/side Single Arm Kettlebell Upright Row Pick loads you can maintain or build upon for all 4 movements. For Unilateral movements perform all reps on 1 side before switching to the other. 2) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Knees-up 9 Shoulder-to-Overhead 65/45 Extra Work: 3) Seated “L” Alternating Leg Raises: 3 sets of 20/side Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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