*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 9:00 – 9 sets of :40 ON/:20 OFF:

Station 1 – Plate Ground-to-Overhead

Station 2 – Ski Jumpers

Station 3 – Superman Arch-ups

Each station is max reps. Rotate through the 3 stations for 3 cycles.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets:

Station 1 – 50ft Hand-Over-Hand Dog Sled Pull + Push Back

Station 2 – 20-30 Hanging L-Sit Flutter Kicks

Station 3 – 8/side Single Leg Kettlebell Deadlifts

Pick loading/efforts you can at least maintain if not build on for all 3 cycles. For the Deadlifts perform all reps on 1 side before switching to the other.

2) 21-18-15 – AQAP:

Dumbbell Shoulder-to-Overhead 25/15

Calories Ski/Bike/Row/Run

Pick the machine you struggle with the most. Scaling loading as needed. You should have to break at least 1-2 of the sets up.

Extra Work:

3) Bamboo Overhead Squats: 5 sets of 8

Rest 90-120 seconds between sets. After each set perform 10 Abmat Sit-up + Wall Ball Toss.

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