*Spring Events at CVCF HERE

WOD:

1) 4 rounds for Quality:

50ft/side Kettlebell Suitcase Farmers Carry

3/side Turkish Get-up

10 Tempo (0.1.3) Ring Rows

1:00 Wall Sit Hold

As the title says, for Quality, focus on position, activation, and clean movement.

2) Every 1:00 x 10 sets: 1 Power Clean + 1 Push Jerk

If you’re competing this weekend don’t push past 80%, keep things light and snappy, if you’re not, build as heavy as deemed fit.

3) 3 rounds of – 3 minute AMRAP – 3 minute Easy Spin – 1 minute Rest:

Round 1 – 30/24 Calorie Row + Max Burpee Box Jump Overs 24/20

Round 2 – 40/32 Calories Row + Max Thrusters 95/65

Round 3 – 30/24 Calories Row + Max Calories Ski Erg

Perform the AMRAP, then spin on C2 Bike @ Damper 1 for Active Recovery, then 1 minute Passive Rest.

4) 12 minute AMRAP for Quality:

50ft Anti-Rotation Sled Drag

45 second Hip Extension Hold

2 minutes Belt Squat Machine March

10 Rower Pike-ups

Take your time, make sure you get through at least 2 rounds.

5) Mobility: 60 minutes

Roll, stretch, smash, dig.

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