*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 7:00 – 7 minute EMOTM:

3-5 Pull-up Negatives

or

3-5 Tempo Pull-ups (2-1-2)

Pick a movement and rep scheme that you can maintain for all 7 sets.

1b) 7:00 – 14:00 – 7 minute EMOTM:

10-20 second Rope Dead Hang

or

10-20 second Rope Chin Hold

Pick a movement and time domain that you can maintain for 7 sets.

1c) 16:00 – 28:00 – Every 2:00 x 6 sets:

3/side Dumbbell Push Press +

10 Banded Supinated Pull-Downs +

30 Mountain Climbers

Work heavy on the Push Press, make it difficult to get those 3 reps.

1d) 28:00 – 40:00 – Every 3:00 x 4 sets:

500/450m Row or Ski OR

1000/900m C2 Bike OR

1200/1100m Assault Bike OR

400m Run

Extra Work:

2) EZ-Bar Cable Press Down: 4 sets of 20

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

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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

https://www.youtube.com/watch?v=gP1NA5f4LfE