*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

2) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

3) 5 rounds AQAP:

500m Row

20 Burpees Over the Rower

150 D-Ball Bear Carry 150/100

Scale as needed.

4) 10 rounds AQAP:

100ft Dog Sled Push @ Sled + Bodyweight

10 Dumbbell Shoulder-to-Overhead 50/35

Scale as needed.

5) Dumbbell Pull-Over: 4 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit.

6) D-Ball Bench Press: 100 Reps

Use a weight you can do 40-50 reps to start.

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

https://www.youtube.com/watch?v=gP1NA5f4LfE