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: 1a) 0:00 – 10:00 – 10 sets of – Ski/Bike/Row/Run: 30 seconds Easy 20 seconds Moderate 10 seconds Hard Pick specific paces that you are going to hit each and every time. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 30 Double-unders + 5 Push Press Push Press is done from the floor. Build to a heavy set of 5 for the day. 1c) 28:00 – 40:00 – 12 minute AMRAP: 10/side Single Arm Dumbbell Hang Power Clean + Jerk 50/35 10 Calories Ski/Bike/Row/Run 10 Box Jump Overs 24/20 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict….

*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) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Hang Squat Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been, working the goal is constant movement on the bar, true barbell cycling. 2) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 Hang Squat Clean Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been working, the goal is constant movement on the bar, true barbell cycling. 3) AQAP: 20-15-10-5 Toes-to-bar 5-10-15-20 Power Snatch 75/55 Extra Work: 4) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 5) Temp Ring Row…