*The State of CVCF 2020 Address HERE

WOD:

1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold

Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down.

1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press

Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other.

1c) 8:00 – 18:00 – Every 2:00 x 5 sets: 

15 Dumbbell Bench Press +

15 Bent Over Reverse Flyes

Use two different weights, the Bench Press should be significantly heavier than the Bent Over Reverse Flys. Perform the Flys in a strict fashion.

1d) 18:00 – 34:00 – Every 4:00 x 4 sets:

10 Ring Rows +

10 Ball Slams 40/30 +

1:00 Front Plank Hold +

10 Ball Slams 40/30

Break-up the plank hold as needed, but you must accumulate a total of 60 seconds. Scale as needed.

1e) 34:00 – 40:00 – 6 minute AMRAP:

10 Alternating Dumbbell Plank Rows +

50 Heavy Rope Single-unders +

10 Dumbbell Z-Press +

50 Heavy Rope Single-unders

While this is an AMRAP, think AMRAP for quality, this should get your breathing a little but should not be a full blown Met-con.

Extra Work:

2) Dog Sled Push: 6 sets of 50ft

Rest 90-120 seconds between sets. Work as heavy as possible while pushing unbroken.

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