*CVCF Gym Update – 5/24/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1) Back Squat: 5 Reps Every 2:30 x 9 sets @ 70-80%

Last week. Dropping the reps next week. Flush those legs out from “Murph” 🙂

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10-15 Cuban Presses (Light Loading or None at All)

Station 2 – 5 Squat Thrusts + 10 Goblet Squats

Station 3 – 20 second/side Bird Dog Hold

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

2) 20 sets of 1:00 ON/:30 OFF:

Station 1 – Max Box Jump/Overs, Stair Jumps, or House Hold Item Jump Over

Station 2 – Max Deadlifts

Station 3 – Max Hang Squat Cleans w/Dumbbell (Single or Dual), BB, Medball, or Odd Object

Station 4- 3-5/side Kettlebell, Dumbbell, Barbell, Medball, or Household Item 1/2 Turkish Get-up

Station 5- 10-20 “Pull”

First 3 stations are max reps, hit them hard, there is 30 seconds Rest between rounds, which means on station 4 and there will be additional rest since they are NOT max reps. For the Pulling motion pick something that is appropriate based on your equipment and whether or not you did “Murph” yesterday or not. If you did Pull-ups in Murph yesterday perform some sort of Bent Over or Upright Row motion for Station 5 today. Have fun!

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