*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row

Even – 20 seconds/side Band Resisted Bird Dog Hold

For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading.

1b) 11:00 – 23:00 – Every 2:00 x 6 sets:

15 Dumbbell Bench Press +

10 Dumbbell Overhead Tricep Curls

This is meant to be performed as a superset. Start with a moderate load and feel free to build as heavy as deemed fit. Many athletes will likely have different weights for the two movements.

1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold

Use assistance as needed. Perform in a Pronated grip.

1d) 28:00 – 35:00 – 7 sets of :40 ON/:20 OFF – Max Reps:

Odd – Kettlebell Swings

Even – Slider Tuck Crunches

This will be 4 sets of Swings and 3 sets of Tuck Crunches. Little conditioning hit at the end today.

Extra Work:

2) Single Arm “D” Handle Cable Pull Downs @ Tempo (0.2.2): 4 sets of 8-12/side

Rest 90-120 seconds between sets. Work as heavy as possible, but focus on tempo first and foremost.

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