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

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Pause for 1-2 seconds in the bottom of each rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping the elbows above the bar, focus on a tall vertical position through the entire body. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Start around 60-70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat.

2) 9 minute Up Ladder:

3 Burpee Box Jump Overs 24/20

3 Dumbbell Shoulder-to-Overhead 70/50

Workout structure is 3+3, 6+6, 9+9, and so on. Dumbbells are meant to be heavy to match the Burpee in terms of similar output, make it hard on yourself.

Session B:

1) Every 1:30 x 10 sets: 1-3 Strict Muscle-ups

Pick a rep count you can maintain for all 10 sets. Scale to an assisted version if you can’t do these…don’t do Kipping Muscle-ups.

2) 3 rounds AQAP:

45 Heavy Rope Double-unders

30 Ring Rows

15 Double Overhand Romanian Deadlifts 135/95

Pick a Ring Row position that allows you to do all 30 reps unbroken to start. While this is for time, slow down the Romanian Deadlifts and focus on position over speed.

3) Cable Wide Grip Lat Pull Down: 3 sets of “21’s”

Perform 7 reps through the top half of the range of motion, perform 7 reps in the bottom half of the range of motion, perform 7 reps full range of motion. Rest 2-3 minutes between sets.

4) Banded Upright Row: 100 Reps

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

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