Author: Jade

*CVCF 7 Year Anniversary Party HERE WOD: 1) Run – 4 sets of: 800m Easy 400m Moderate 200m Fast Rest 3 minutes Focus on consistent paces on each set. 2) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit. 3) Front Squat: 5 Reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit. 4) 7 minute Up Ladder: 3 Deadlifts 315/205 3 Box Jump Overs 30/24 Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 6) Front Foot Elevated Top/Bottom Kettlebell Reverse Lunge: 4 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Hold one Kettlebell at…

*CVCF 7 Year Anniversary Party HERE WOD: 1) 14 minute EMOTM: Odd – 10 T+G Power Clean 115/75 Even – 1 Heavy Squat Clean Scale loading as needed for T+G so they are smooth, fast, and all done unbroken. For the Heavy Clean build as deemed fit. 2) AQAP: 21 Overhead Squats 135/95 12 Muscle-ups 500m Ski Erg 15 Overhead Squats 135/95 9 Muscle-ups 500m Ski Erg 9 Overhead Squats 135/95 6 Muscle-ups 500m Ski Erg Scale as needed. 3) AQAP: 50 Handstand Push-ups 100m Sled Drag 205/140 60 Toes-to-bar 100m Sled Drag 205/140 70 Alternating Pistol Squats Scale as needed. 4) Weighted Pull-up: 4 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE