*CVCF Gym Update – 5/29/20 – WE’RE OPENING

**Zoom 9:00 AM Power Hour HERE (Password is CVCF)

WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Odd – “X” seconds Cals Cardio, Run, Tuck Jumps, High Knees 

Even – “X” Step Overs “X” Reps

Reps will be announced upon the start of the piece.

1b) 10:00 – 18:00 – 8 Minute AMRAP 

“X” Front Rack Lunges 95/65 or Dumbbells

“X” V-ups 

“X” Floor Press 95/65 or Dumbbells

Reps will be announced upon the start of the piece.

1c) 20:00 – 28:00 – Every 1:00 x 8 sets:

Odd- “X” Deadlift, “X” Hang Power Clean, “X” STOH 95/65 (Dumbbells or Kettlebell, Single or Double Arm)

Even – “X” Double Unders/”X” Single Unders + “X” Air Squats 

Reps will be announced upon the start of the piece.

1d) 30:00 – 38:00 – 8 Minute AMRAP:

“X” Hollow Rocks 

“X” “Pull” BB, DB, KB, Pull Ups, Ring Rows, Table Rows 

“X” Strict HSPU, Chair Dips, Ring Dips, Push ups 

Reps will be announced upon the start of the piece.

1e) 40:00 – 48:00 – Every 1:00 x 8 sets:

Odd- “X” Burpee Box “x” Jump Over 

Even – “X” Snatch Deadlift, 5 Hang Power Snatch, 5 OHS 95/65 or “X” Swings with Dumbbell or Kettlebell or Household Object

Reps will be announced upon the start of the piece.

1f) 50:00 – 60:00 – 10 minute AMRAP:

“X” Mt. Climbers 

“X” Good Morning (Bodyweight or Light Loading) 

“X” Per Side, Side Plank Dips 

“X” Barbell, KB, DB, Grocery Bag, Suitcase Deadlifts 

Reps will be announced upon the start of the piece.

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