Category: Move

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30-50 Double-unders or 50-75 Heavy Rope Single-unders + 5-10 Push-ups or Ring Push-ups or Ring Dips + 20-30 second Plank or Handstand Hold Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Floor Press + 20 Banded Tricep Press Downs Push Press done from the floor, treat this as a strength oriented movement, and build as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10 Burpees + 200m Run Sprinty efforts. Scale so…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 30 seconds Hard Ski/Bike/Row + 100ft D-Ball Bear Carry + 30 Alternating Slider Mountain Climbers Hit the machine at a hard effort. Make sure the D-Ball Carry is heavy and difficult for you. For the Mountain Climbers get that knee all the way to elbow and work to keep your hips low. 2) For Max Reps: 3 minutes Single Arm Dumbbell Front Squat 35/25 3 minutes Ring Rows 3 minutes Ball Slams 40/30 For the Squats switch sides every 10 reps. Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping Air Squat-to-Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig,…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) AQAP: 800m Run 50 Knees-up 800m Run 50 Goblet Squats 53/35 800m Run 50 Dumbbell Box Step-Overs 35/25 @ 24/20 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for intended stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 10 Romanian Deadlifts 2 – 10 Dumbbell Bench Press 3 – 10 Hip Thrusts @ Tempo 1.2.1 4 – 10 Dumbbell Overhead Tricep Curl @ Tempo 2.0.1 Pick loading that you can at least maintain for all 5 cycles. Build as deemed fit. On the Hip Thrusts pause at the top of the movement for 2 seconds each rep. On Overhead Tricep Curls lower slow, 2 seconds, and then extend explosively back to the top of the movement. 2) 2 rounds AQAP: 600m Run 30 Wall Balls 14/8 15 Ball Slams 40/30 Extra Work: 3) D-Ball Bear Hug Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE