*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Run – 8 sets of:

200m Easy

200m Moderate

200m Hard

No rest anywhere, this should be a continuous piece covering 4,800m.

Session B:

1) 5 sets of:

2 Pause Front Squats +

2 Front Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

2) 5 sets of:

2 Pause Back Squats +

2 Back Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

3) AQAP:

21 Squat Cleans 135/95

100 Double-unders

21 Front Squats 135/95

100 Double-unders

21 Power Cleans 135/95

Scale as needed.

4) Hip Thrusts: 4 sets of 10

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

5) Dumbbell Stiff Leg Deadlift: 3 sets of 30

Rest 90-120 seconds between sets. Focus on position over loading.

6) Reverse Hyper: 3 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