Category: Move

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Thrusters: Every 90 seconds for 15 sets Warm-up as needed. Sets 1-5, 3 Thrusters, sets 6-10, 2 Thrusters, Sets 11-15, 1 Thruster. Build as heavy as deemed fit. 2) 27-21-15-9 – AQAP: Row For Calories Thrusters 45/35 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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…

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Push Press: Every 90 seconds for 15 sets Warm-up as needed. Sets 1-5, 5 reps, sets 6-10, 4 reps, sets 11-15, 3 reps. Build as heavy as deemed fit. 2) 4 rounds AQAP: 10 Shoulder-to-Overhead 75/53 15 Ring Rows 20 Kettlebell Deadlifts 70/53 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Every 90 seconds for 15 sets: 3 Deadlifts + 20 Single-unders Warm-up as needed. Start at around 60% of your 1RM Deadlift. Build as heavy as deemed fit. If you have Double-unders perform them instead of Single-unders. 2) AQAP: 30 Calories Rowed then 3 rounds of… 15 Thrusters 45/35 15 Bar Facing Burpees then… 30 Calories Rowed Extra Work: 3) Hollow Position: 8 x :20/:10 If this is too hard to hold for all 8 rounds, then switch the work and rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes fro 5 sets This should be a continuation of Part 1, perform your first set of Back Squats at your last Front Squat load or heavier. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Abmat Sit-ups 12 Kettlebell Swings 35/26 9 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments