*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

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

WOD:

1) 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.

2) 10:30 – 21:00 – Every 1:30 x 7 sets: 

10 Banded Pull Throughs +

5/side Barbell Windshield Wipers 45/35

For the Windshield Wipers, laying on the floor on your back, press the barbell to the support position. From there keeping your legs as straight as possible, bring your toes to touch the sleeve of the barbell on one side, and then alternate to the other side. Repeat this for 5 reps on each side.

3) AQAP:

25-20-15-10-5 Knees-up

5-10-15-20-25 Ball Slams 40/30

Extra Work:

4) Ring Dip Support: 10 minutes Practice

Work on getting yourself into the support position. An easy way to work on this is performing an EMOTM of “X” amount of time each round.

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