*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Odd – 10 Pause Deadbugs w/Plate Overhead

Even – 2 Clean Deadlifts + 2 High-Hang Power Cleans + 2 Low Hang Squat Cleans + 2 Split Jerks

Use this to get the blood flowing and muscles firing. If you’re brand new to Oly lifting grab a PVC pipe, if you’re more comfortable grab a Barbell.

1b) 13:00 – 28:00 – Every 3:00 x 5 sets:

20 Box Elevated Glute Bridge-up w/Mini Band Around Knees +

20 Ball Slams +

10/side Banded Anti-Rotations

Perform this as a superset, performing movements back-to-back-to-back with minimal rest. For the Glute Bride-up, place your feet on the box.

1c) 33:00 – 45:00 – 12 minute AMRAP:

20 Alternating Hang Dumbbell Power Snatch 25/15

20 Single Arm Dumbbell Thrusters 25/15

50 Heavy Rope Single-unders

For the Dumbbell Thrusters perform them in blocks of 5/side, no more, no less. Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg – 2 sets of: 1 minute/Damper @ Moderate Pace

Bike Erg is goal machine, if not available perform on a Ski Erg or Rower instead. This is a total of 20 minutes straight. Perform minute 1 @ Damper 1, minute 2 @ Damper 2, and so on.

3) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

4) Gymnastics – Wall Facing Strict Handstand Push-up: 4 sets of 5-10 reps

Rep count should be unbroken. If these are easy for you add load/deficit. Rest 90-120 seconds between sets.

5) Trunk – D-Ball Bear Hold: 4 sets of 1 minute

Rest 60 seconds between sets.

6) Single Arm Farmers Carry: 3 x 100m/side

Rest 60 seconds between sides. You choose the object and the loading.

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