Competition: Wednesday, September 25th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 5 Push Press + 5 Push Jerk Perform this from the floor and as a complex. Barbell should be cycled the entire time, no pausing at the Front Rack, and no more than a brief pause Overhead. 2) 3 sets of 5 minute EMOTM: 12 Wall Balls 20/14 9 Box Jump Overs 24/20 6 Strict Handstand Push-ups Rest 3 minutes between sets. Perform the 12-9-6 EMOTM x 5 and then rest. Scale as needed. 3) 5 rounds @ 80-90%: 60 Double-unders 30 Kettlebell Swings 53/35 15 Calories Assault Bike Scale as needed. 4) Sandbag Carry: 8 x 100ft Rest 90-120 seconds between sets. Heavy as possible moving unbroken. 5) Sled Drag: 6 x 50m Heavy. Rest 90 seconds between sets. 6) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall…
Fitness: Wednesday, September 25th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30-50 Double-unders or 50-75 Heavy Rope Single-unders + 5-10 Push-ups or Ring Push-ups or Ring Dips + 20-30 second Plank or Handstand Hold Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Floor Press + 20 Banded Tricep Press Downs Push Press done from the floor, treat this as a strength oriented movement, and build as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10 Burpees + 200m Run Sprinty efforts. Scale so…
Sport: Tuesday, September 24th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Snatch Hip Jump + 3 Tall Power Snatch + 3 Snatch Drop 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 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat 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 Snatch @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. …
Fitness: Tuesday, September 24th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 30 seconds Hard Ski/Bike/Row + 100ft D-Ball Bear Carry + 30 Alternating Slider Mountain Climbers Hit the machine at a hard effort. Make sure the D-Ball Carry is heavy and difficult for you. For the Mountain Climbers get that knee all the way to elbow and work to keep your hips low. 2) For Max Reps: 3 minutes Single Arm Dumbbell Front Squat 35/25 3 minutes Ring Rows 3 minutes Ball Slams 40/30 For the Squats switch sides every 10 reps. Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Tuesday, September 24th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Snatch Hip Jump + 3 Tall Power Snatch + 3 Snatch Drop 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 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat 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 Snatch @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to…
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