*The State of CVCF 2020 Address HERE

WOD:

1a) 0:00 – 12:00 – Establish a 1RM for the Day: Strict Press

Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today.

1b) 12:00 – 24:00 – Establish a 1RM for the Day: Bench Press

Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today.

1c) 24:00 – 34:00 – Every 2:00 x 5 sets:

10 Ball Slams 40/30 +

1:00 Front Plank Hold +

Break-up the plank hold as needed, but you must accumulate a total of 60 seconds. Scale as needed.

1d) 34:00 – 40:00 – 6 minute AMRAP:

10 Alternating Dumbbell Plank Rows +

30 Double-unders +

10 Dumbbell Z-Press +

30 Double-unders +

While this is an AMRAP, think AMRAP for quality, this should get your breathing a little but should not be a full blown Met-con.

Extra Work:

2) Seated Wide Grip Cable Row: 5 sets of 10

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

3) Hollow Rocks: 100 Reps

Break-up as needed.

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