*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

100ft Farmers Carry +

3 Deadlifts Every 25ft

Warm-up as needed. We are going to work this complex for the next 4 weeks and work to build your loading on it each week. Athletes choice to use Dumbbells or Kettlebells. Each set starts with 3 Deadlifts, then carry 25ft, and repeat until you’ve covered 100ft. You do not need to do 3 Deadlifts at the end, so this should total 12 Deadlifts, performing 3 reps each at 0, 25, 50 and 75 feet. Work a little heavier than last week.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

4-6/side Tall Kneeling Pallof Press +

8 Kettlebell Sumo Romanian Deadlift

Use a Purple Band for the Pallof Presses. For the Sumo Romanian Deadlift use just a single Kettlebell. Focus on maximizing stretch in the Hamstrings and really drive the knees out hard as you hinge. https://www.youtube.com/watch?v=7sSLc9MteFo

2) 10 minute AMRAP:

10 Front Squats 65/45

50 Heavy Rope Single-unders

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of a Handstand.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE