*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

5 Scapula Push-Up

5 Shoulder Plank Taps

5 MedBall S/L RDL

5 MedBall Reverse Lunges (Per Leg)

5 MedBall Press

10 Burpees

Slow controlled tempo on the 5 rep movements for warm-up positional work. Push the Burpees to get your heart rate up.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets:

7 Dumbbell Deadlifts

Max Wall Balls

Pick a moderate loading for the Dumbbells, goal should be at least 15 Wall Balls per minute.

1c) 20:00 – 36:00 – 3:00 ON/1:00 OFF – AMRAP:

10 Dumbbell Squat Clean Thrusters

10 Push-ups

10 Dumbbell Front Rack Reverse Lunges

10 Burpees

Perform this as a pick-up where you left off.

1d) 36:00 – 45:00 – 9 minute AMRAP:

18 Medball Russian Twists

14 Hollow Rocks

18 Supinated Banded Pull-Aparts

Trunk/Accessory work to finish. Focus on position and activation, not speed of movements.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE