*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

Session A:

1) Every 2:00 x 5 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 2:00 x 5 sets: 5 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Dumbbell Deadlifts 70/50

3 Box Jump Overs 30/24

Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up.

4) Hip Thrusts: 100 Reps

No loading. Break-up as needed. Pause for 1 second at the top of each rep.

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) C2 Bike – 6 sets of:

1 minute Easy @ Damper 1

30 Seconds Hard Standing @ Damper 10

30 seconds Easy @ Damper 5

20 seconds Hard Standing @ Damper 10

40 seconds Easy @ Damper 5

10 seconds Hard Standing @ Damper 10

50 seconds Easy @ Damper 5

1 minute Moderate @ Damper 3

Rest 1 minute between sets.

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