*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

20 Banded Face Pulls

20 Alternating Single Leg Romanian Deadlifts (Bodyweight Only)

2 minutes Machine (:20 Easy, :20 Moderate, :20 Hard, x 2 cycles)

Get some blood flowing and get your body warmed-up. As always, for those of you who come to the gym 5-6 days/week use this as a restorative session, don’t crush yourself, work at easy to moderate paces. For those who are only here 2-4 days/week then approach with appropriate intensity as deemed fit.

1b) 12:00 – 24:00 – Machine – Every 1:00 x 12 sets:

Sets 1-4 – 12/8 Calories @ Easy Pace

Sets 5-8 – 15/10 Calories @ Moderate Pace

Sets 9-12 – 20/15 Calories @ Hard Pace

Adjust calories as needed based on your capacity, but be consistent with your output across each of the 3 intensities.

1c) 26:00 – 38:00 – 12 minute AMRAP:

20-30 second Ring Support Hold @ Top

8/side Kettlebell/Dumbbell Windmill

20 Alternating Pause Dumbbell Plank Rows

If you do not have the mobility for the Windmill, perform Kettlebell/Dumbbell Side Bends while holding the opposing hand overhead, and the weighted hand by your side. For the Plank Rows pause at the chest for 1-2 seconds each rep.

1d) 40:00 – 45:00 – 5 minute AMRAP:

20 Tuck Crunches

20 Flutter Kicks

20 Superman Arch-ups

Focus on keeping everything tight and not shortening positions for speed.

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