*CVCF 7 Year Anniversary Party HERE

WOD:

1) Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Jerk Recovery: 3 sets of 3 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Perform off blocks.

3) Bench Press: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. No heavier, no lighter, this will be a basic linear progression adding load each week.

4) Clean Pull: 4 sets of 3 @ 110-120%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

5) 60 minute AMRAP:

30 Bear Hug Medball Box Step-ups 30/20 @ 24/20

10 Ring Push-ups

400m Run

12 Thrusters 95/65

12 Bar Facing Burpees

500m Row

Perform at aerobic/sustainable pace. Record time of each round. Goal is consistent paces. For every second your rounds are off from your first, Row 1 Calorie per second as a penalty at the end of the workout. Alternating legs on the step-ups for 15/side.

6) Sandbag Carry Medley – 3 sets of:

150/100 for 100ft

200/150 for 100ft

250/200 for 100ft

Rest 5 minutes between efforts. Setup bags so you carry 100ft straight out, and have to sprint back to the next bag.

7) Tempo Incline Dumbbell Bench Press: 4 sets of 8

Rest 2-3 seconds between sets. 3 second lower, normal tempo everywhere else.

8) Pause Ring Dips: 5 sets of 3

Rest 2-3 mintes between sets. Pause in the bottom for 5 seconds. Add load as deemed fit.

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