*Spring Events at CVCF HERE

WOD:

1) 0:00 – 8:00 – Every 2:00 x 4 sets – Deadlift:

5 @ 65%

5@ 70%

5 @ 75%

5 @ 80%

Warm-up as needed. We’re working shorter time domains today as the loads are lighter to get you guys more accessory work in.

1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 10/side Single Leg Romanian Kettlebell Deadlift

Focus on positioning over load. Perform all 10 reps on 1 side before switching to the other side. Load as deemed fit.

1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 30 seconds Double Russian Kettlebell Swings

This is a :30 ON/:30 OFF quick posterior conditioning piece. Max reps in the window, then rest.

2) 9 minute AMRAP:

3 Bear Complex 95/65

15 Wall Balls 20/14

One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead. Scale loads as needed.

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as deemed fit.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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