*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Pendlay Row:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week.

1c) 18:00 – 21:00 – 3 minute AMRAP: Band Pull-Aparts

Focus on position and activation, not speed.

2) 3 rounds AQAP:

18 Alternating Dumbbell Hang Power Snatch 35/25

5 Toes-to-bar + 10 Knees-up

12 Alternating Single Arm Dumbbell Push Press 35/25

9 Pull-ups

Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that allow you average paces of 2-3 minutes per round. Scaling should allow all movements to be unbroken for the first round, and then likely seeing break down in the gymnastics, while working to maintain unbroken sets on the Dumbbell.

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete. Focus on keeping the knees completely straight. Scale with a band if you’re unable to hold that position.

4) Seated Fat Grip Cable Rows: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

What are you waiting for!