Author: Jade

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Single Arm Dumbbell Strict Press @ 1-0-2 Tempo + 5/side Single Leg Box Jumps Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Dumbbell Press. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Plank Row @ 1-0-2 Tempo + 10 Ball Slams Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Plank Row. 2) 10 minute AMRAP: 200ft Single Arm DB OH Lunge 35/25 or 64 Alternating Steps 50 Single Arm DB Box Step-ups 35/25 @ 24/20 50 Single Arm DB STOH 35/25 10 Wall Climbs Scale as needed. Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to…

*CVCF Future Growth…Help Us Out HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…