*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10/side Single Arm Russian Kettlebell Swings

20 Alternating Banded Glute Bridge March

Pick a weight for the swings that you can perform all 10 reps and then switch directly into the other 10 reps on the other arm.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10 Ball Slams

Focus should be speed and power. Use a ball that is slightly lighter than normal and really throw the thing as hard as you can.

1c) 10:00 – 15:00 – 5 minute AMRAP: Dumbbell Farmers Carry

Max Distance in 5 minutes. Keep track of your labs in the gym. You choose the loading, you can work more grip endurance by working lighter and trying to hold on for the entire 5 minutes, or work more grip strength and trunk strength by doing heavy Dumbbells that you’ll have to put down multiple times.

1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 10 Ball Slams

Focus should be speed and power. Use a ball that is slightly lighter than normal and really throw the thing as hard as you can.

2) 9 minute AMRAP:

3 Dumbbell Complexes 25/15

15 Wall Balls 14/8

One Dumbbell Complex is Deadlift, Hang Power Clean, Front Squat, Thruster, Push Press. Pick Dumbbell loading that allows you to perform each complex unbroken. If you can perform all 3 of them unbroken for the entire workout than they are too light.

Extra Work:

3) Double Kettlebell Front Rack Bottoms-up Carry: 5 x 100ft

Rest 90-120 seconds between sets. Focus on positioning over loading.

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