*Spring Events at CVCF HERE

WOD:

Session A:

1) Every 1:00 x 12 sets:

Sets 1-3 – 1 Halting Snatch + 1 Overhead Squat

Sets 4-6 – 1 Snatch + 1 Overhead Squat

Sets 7-12 – 1 Snatch

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

2a) Every 1:00 x 7 sets:

7 Wall Balls 30/20

7 Burpees

Directly into

2b) 3 rounds AQAP:

50 Heavy Rope Double-unders

10/7 Ring Muscle-ups

5 Squat Snatch 185/135

Scale as needed. Wall Ball/Burpee piece should get you working a bit, but shouldn’t fatigue you too much going into the second part.

3) Bar Muscle-up Negatives: 5 sets of 5

Rest 90-120 seconds between sets.

4) 3 rounds of:

20 L-Sit Rope Flutter Kicks

10 Strict L-Sit Toes-to-bar

For quality, not for time. For the L-Sit Toes-to-bar, start at the L-Sit, bring feet to bar, only lower back down to L-Sit.

Session B:

1) 4 rounds @ Zone 3/Moderate Tempo:

3000m C2 Bike @ Damper 1

600m Run

Continuous piece, no rest anywhere.

2) Mobility: 30 minutes

Spend 30 minutes working on your body.

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

What are you waiting for!