*News at CVCF – Softgoods, Qualifiers and More…HERE

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1) Pausing Jerk Dip: 5 sets of 3 @ 100%+ of 1RM Jerk

Rest 60 seconds between sets. Hold the bottom of the dip for 3 seconds each rep.

2) Halting Split Jerk: 4 sets of 3

Rest 2-3 minutes between sets. Work for 4 working sets, don’t feel like you need to max out, just 4 solid working sets. Hold the bottom of the dip for 2-3 seconds.

3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 40% Bar Weight + 20-30% Band Tension

Weight and band tension fixed for all 10 sets. Goal here is absolute speed…speed down correlates to speed up. These should not feel hard at any point, if you feel like you’re getting slower as each set goes you should take the weight/tension down.

4) AQAP:

30-20-10 Double Kettlebell Deadlifts 70/53

10-8-6/side Single Arm Kettlebell Push Press 70/52

600-400-200m Run

Scale as needed. For the Push Press you must perform all reps on 1 arm before switching to the other.

5) 3 rounds AQAP:

250m Ski Erg

50m D-Ball Carry 150/100

250m Ski Erg

50m Dog Sled Push @ Sled + 225/155

Scale as needed.

6) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete. Focus on hard lockout and external rotation through the shoulder.

7) EZ-Bar Cable Press Down: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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