Author: Jade

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – 7 minute Partner AMRAP: Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing. 1b) 8:00 – 18:00 – 10 minute AMRAP: 25-20-15-10-5 Strict Pull-ups 50 Double-unders or 100 Heavy Rope Single-unders Perform a set of Jump…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 20 minute AMRAP: 400m Sled Drag @ Bodyweight 400m D-Ball Carry 400m Farmers Carry Remaining Time Easy on Machine of Choice Yup, you’ve kind of got two Met-cons today. We’ve been doing a ton of dragging and carrying in the Fitness programming the last couple of months, time to put it to a test. Load yourselves appropriately so that each movement is difficult, but not overbearing. If you finish in under 20 minutes have a machine setup and finish your time out at a conversational pace on the machine. 2) 10 minute AMRAP: 21 Abmat Sit-ups 15 Box Jump Overs 24/20 9/side Single Arm Dumbbell Push Press 35/25 Extra Work: 3) Banded Tricep Press Down: 100 Reps Use a resistance you can perform 40-50 reps to start. For results post detailed weights, reps, times, thoughts, etc. for…