Author: Jade

*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 53/35 10 Single Arm Russian Kettlebell Swings Right 53/35 10 Push-ups Standard for the Swing is Kettlebell past shoulder. Extra Work: 2) Sandbag Bear Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Banded Face Pulls: 100 Reps Break up as needed. Focus on positioning and activation, not speed. For results post detailed weights,…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Power Snatch + 2 Low Hang Power Snatch + 1 Hang Power Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee. 1a) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Power Cleans + 2 Low Hang Power Cleans + 1 Hang Power Clean Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee. 2) 9 minute Up Ladder: 3 Toes-to-bar 3 Deadlifts 155/105 30 Double-unders Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up. Extra Work: 3) Rope…