*We’re Opening…HERE’s the Deets

**Noon Zoom HERE (Password CVCF)

***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday.

WOD:

1) Every 1:00 x 30 sets:

Station 1 – 40 seconds Machine

Station 2 – 3 Push Jerk + 3 Overhead Squats

Station 3 – 10-20 V-Ups

Station 4 – 5-10 Strict Pull-ups

Station 5 – 10-15 Deadlifts @ Push Jerk + OHS Weight

For the Push Jerk + OHS perform this from the floor, work to build as heavy as able for the day, perform the Push Jerk and OHS in the same grip width. Deadlifts are done at whatever weight your Push Jerk was for the given cycle/rotation. Pick reps appropriately so you can maintain output across all 6 cycles.

Zoom EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10-20 Reach For Opposite Foot With Pause

Station 2 – 20 Glute Bridge Ups

Station 3 – 40 Seconds Cardio

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 30 sets:

Station 1 – 20 Mountain Climbers + 20 Second Plank Hold

Station 2 – 40 Seconds Max “Plate or Book Hops”

Station 3 – 10-20 Chair Dips

Station 4 – 10-20 Curtsy Lunges With “X” Item

Station 5 – 20-40 Air Squats

Perform this as a pick-up where you left off when you re-start each interval.

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