*7:00 AM Zoom HERE (Password CVCF)

**Noon Zoom HERE (Password CVCF)

WOD:

1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Back Squats @ 70-80%

Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that.

1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 20 Alternating Front Rack Box Step-ups

Load as deemed fit, these will be a little lighter given the reps and time domain. Focus on pushing off as little as possible with the rear leg, and really work to keep a good Front Rack position to work your Front Rack endurance, even if you don’t truly need it to support the load you have. Ideally setup the box so your knee and hip sit in line when a foot is on the  box.

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5 Tuck Jumps + 20 Fanny Wackers + 20 High Knees

Station 2 – 5-10 Hollow-to-Superman Transitions

Station 3 – 5-10 Squat-Stand-Squat Stand Drill

You will be lead through this by the coach as part of the class.

2) Every 3:00 x 12 sets:

Sets 1-4 – 200m Run or 15/12 Calories Machine + 20 Box Jumps +15 V-Ups

Sets 5-8 – 5 Dumbbell Man Makers + 20 Box Step-Overs + 15 Hollow Rocks

Sets 9-12 – 20 Dumbbell or Barbell Snatch + 20 Dumbbell or Barbell Thrusters

Today’s piece is extended efforts with repetition, no rotation. Scaling becomes more important in a piece like this because you get less of a reprieve from the movements since you are hitting them multiple rounds in a row. You should be looking for a bare minimum of 30 seconds rest on each set. Loading should allow you to move unbroken for most if not all of the sets…if their is too much break down in the sets you won’t be able to finish in the round time. If you don’t have a box, use a household item to jump over, you can use stairs to step up and down on. Sub for the Man Makers can be a 5-10 Clean and Jerk with the Barbell or 15-20 Plate Ground to Overhead. Man Maker will be a Burpee w/hands on Dumbbells and a Clean and Jerk with the Dumbbells. Time spent on the machine/run for the first 4 sets shouldn’t take over a minute, scale appropriately.

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