*Sign-up for the 2019 CVCF Team Internal Throwdown HERE

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

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

3 Deadlifts +

30 second D-Ball Bear Hold

Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up. Last week for this.

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

50ft/side Mixed Carry – D-Ball on the Shoulder + Dumbbell Overhead

Perform the carry 50ft with objects in respective hands/arms, then switch side for the other 50ft. Work as heavy as deemed fit.

2) 3 rounds AQAP:

30 Box Jump Overs 24/20

20 Knees-up

10 Deadlifts 115/75

Extra Work:

3) L-Sit: Accumulate 2-3 minutes

Can be performed off Dumbbells, Paralettes, Rings, etc. Keep track of time and attempts to complete. If this is too difficult, starting by holding one leg up at a time.

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