Author: Jade

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP @ Warm-up Pace: 20 Calories Ski/Bike/Row/Run 20 seconds Hollow Hold 20 seconds Supinated Active Bar Hang 20 seconds Handstand Hold Perform this at a warm-up pace, building the pace on the machine each round you work through. If you’re not comfortable kicking into a handstand, walk-up with your belly facing the wall to whatever position you’re comfortable with. 1b) 12:00 – 27:00 – 5 rounds for Max Quality Reps of: 30 seconds Ring Rows 30 seconds Rest 30 seconds Dumbbell Bench Press 35/25 30 seconds Rest 30 seconds Dumbbell Romanian Deadlift 35/25 30 seconds Rest This should be moderately conditioning intensive. You should be breathing, but we want to focus…