*CVCF 7 Year Anniversary Party HERE

WOD:

1) Farmers Carry: 50m Every 1:00 x 7 sets

Pick a loading that is heavy, but that you can perform unbroken in about 30-40 seconds.

2) Alternating Kettlebell Z-Press: 3/side Every 1:00 x 7 sets

Focus on quality for loading. Alternate arms each repetition.

3) Sprint: 50m Every 1:00 x 7 sets

Take a few at 90% to feel them out, and then hit your last 3-5 with everything you’ve got. Make sure you sprint 50m, don’t let up 40-45m in.

4a) 3 minute AMRAP:

20 Wall Balls 14/8

20 Knee Push-ups

Max Reps Knee-ups

Rest 1 minute

4b) 3 minute AMRAP:

20 Knees-up

20 Wall Balls 14/8

Max Reps Knee Push-ups

Rest 1 minute

4c) 3 minute AMRAP:

20 Knee Push-ups

20 Knees-up

Max Wall Balls 14/8

Extra Work:

5) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side

Rest 90-120 seconds between sets. Heavy as possible.

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

A big congrats to all of our athletes that competed at the Vermonster this weekend with three of them making the podium in their respective divisions. Keep up the great work!