Author: Jade

*CVCF 7 Year Anniversary Party HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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 of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength…

*CVCF 7 Year Anniversary Party HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 25 Wall Balls 20/14 + 15 Push-ups Even – 300m Run + 5 Push Press Scale reps loading as needed. Odd rounds should take no longer than 3 minutes so that you have at least 1 minute of rest. For the Push Press build loading each round as deemed fit, rest appropriately coming off the run so you can maximize the loading on the Push Press. During the Push Press rounds, don’t game the run and jog, hit the run hard, recover, and then hit your Push Press. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….