*News at CVCF – Softgoods, Qualifiers and More…HERE

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1) Every 2:00 x 10 sets: 

Power Snatch +

Low Hang Power Snatch +

Overhead Squat

Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pull: 3 sets of 6 @ 90-100%

Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you have them.

3) “WZA 19.2” – 16 minute AMRAP:

40 Alternating Dumbbell Snatches 50/35

40 Pull-ups

30 Dumbbell Burpees 50/35

30 Chest-to-bar Pull-ups

20 Devil’s Press 50/35

20 Bar Muscle-ups

Scale as needed.

4) 4 rounds AQAP:

400m Run

10 Power Cleans 225/155

Scale as needed.

5) Single Arm D-Handle Cable Pull Down: 3 sets of 20/side

Rest 90-120 seconds between sets. Use a weight that allows 10 strict reps, and then make the following 10 a little more full body.

6) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed for intended stimulus.

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