Author: Jade

*Want to Participate in the Open HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 90 seconds Ski/Bike/Row/Run @ Moderate Tempo + 5 Push Press Push Press performed from the floor. Start around 60% of your 1RM and build as heavy as deemed fit. Work for consistent pacing on your machine. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-20 second Chin-Over-Bar Hold Use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Single Arm Russian Kettlebell Swings Left 35/26 10 Single Arm Russian Kettlebell Swings Right 35/26 10 Push-ups Standard for the Swing is Kettlebell past shoulder. Extra Work: 2) Banded Face Pulls: 100 Reps Break up as needed. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE