Author: Jade

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) Every 2:00 x 10 sets: 5 Strict Bar Dips Load as deemed fit. Try and pick an effort you can maintain for all 10 sets. 2) 10 minute Up Ladder: 1 Squat Clean and Jerk 225/155 1 Muscle-up 1+1, 2+2, 3+3, and so on until 10 minutes is up. 3) 5 rounds AQAP: 30 Wall Balls 20/14 30 Alternating Dumbbell Snatch 50/35 30/25 Calorie Row Scale as needed. 4) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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: Session A: 1) Every 1:00 x 12 sets: 1 Power Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Power Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 sets of: 3 Front Squats + 1 Jerk Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets. 4) Every 2:00 x 5 sets: 10 Back Squats @ 225/155 Focus here should be speed on the Squats, think of these as Squat Sprints. Scale loading as needed. 5) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 3 Chest-to-bar Pull-ups Workout is performed as 3+3, 6+6, 9+9, and so on…