Author: Jade

*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…

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 Strict Knees-up + Moderate Pace Ski/Bike/Row/Run For the Strict Knees-up focus on obviously being strict, but really working to control the descent/lower of the movement. The remaining time in the 2 minute block spend time on your machine at a moderate pace. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Pausing Single Arm Dumbbell Rows + 10 Pause Push-ups + 30 Double-unders For the Dumbbell Rows pause at the chest for 1 second each rep. For the Push-ups pause for 1 second just off the floor on each rep. Scale reps as needed to keep this around 90 seconds worth of work. The goal should also be maintainable efforts for all 10 sets…so for instance if you don’t have 10 Unbroken Push-ups for 10…