*CVCF Gym Update – 5/10/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Bench Press @ 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) 12:30 – 21:30 – Every 1:30 x 6 sets: 5-10 Wide Grip Strict Pull-ups

If you don’t have the upper body strength to do 5 of these Strict with your bodyweight, assist as needed. If you can hit 10 unbroken every round then add loading appropriately.

1c) 21:30 – 25:30 – 4 minute AMRAP: 

Renegade Rows

Each repetition is a Push-up on the Dumbbells and a row on each arm. Max reps in 4 minutes. Make use of the raised position on the Dumbbells and maximize the range of motion on the Push-ups.

Warm-up

Body

Move

Sport

WOD Demo

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5/side Alternating Toe-ups + 5-10/side Alternating Plank Shoulder Taps

Station 2 – 10 Air Squats + 20-30 Single-unders or Double-unders

Station 3 – 10 Scap Pull-ups/Row or Bent Over Scapular Retractions w/Item + 5 Squat Thrusts

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

2) :45 ON/:15 OFF x 28 sets:

Station 1 – Kettlebell/Dumbbell/Household Item Swings

Station 2 – Barbell/Kettlebell/Dumbbell/Medball/Household Item Thruster

Station 3 – Dumbbell Plank Rows/Ring or Bar/Bent Over Barbell Rows/Bent Over Banded Rows/Pull-ups

Station 4 – Single or Double-unders

Today’s piece is max reps @ each station. Dictate your output by the loading of your movements as well as the pace your perform the movements at. We encourage airing on the lighter side as this should be a volume piece getting lots of reps in, and it will allow you to keep moving. You can perform the Thrusters without any weight at all, you can also try the door rows that Dani posted a video for the other day if you don’t have equipment for any upper body pulling.

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