*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

WOD:

1) Front Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load

Warm-up as needed. These sets shouldn’t be crushing, 60-80% range.

2) Back Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load

Warm-up as needed. These sets shouldn’t be crushing, 60-80% range.

3) Concept 2 Bike – 10 sets of:

1:30 Easy Cadence

1:00 Moderate Cadence

:30 High Cadence

Performed all on Damper 1. Pick cadence numbers that you’re going to hit/maintain each and every round.

4) Cossack Squat: 4 sets of 5/side

Start with no loading if you’re unsure of the movement. If you’re lacking flexibility for this, use one of the pillars on the Pull-up Rig as assistance. This should still be a full squat, Hip below Knee. Add load as deemed fit with a Dumbbell or Kettlbell in the Goblet Position. Alternate Legs each rep.

5) Box Step-ups: 10 minute @ 24/20

Performed at a moderate tempo. Not for max reps. Focus on activation and control.

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