*April 1st Programming Shift + New Class + New Intro Program HERE

**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 – 7:30 – Every 1:30 x 5 sets:

5-10 Rope Rows

or

5-10 Strict Chin-ups

+

20 second Hollow Hold

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

3-5 Seated Box Foot Wrap + Stand

or

1-3 Rope Climbs 15ft

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5 Dead Stop Strict Press +

5 Bent Over Dumbbell Rows Tempo (2.2.2) +

30 Double-unders/50 Heavy Rope Single-unders

Strict Press, Dead Stop, refers to no “touch-and-go” off the shoulders, stop on the collars bones/front rack position each rep. Build as heavy as deemed fit. Pick weights you can hold proper Tempo on during the Dumbbell Rows.

1d) 30:00 – 40:00 – Every 5:00 x 2 sets:

1000/900m Row/Ski OR

2000/1800m C2 Bike OR

2400/2200m Assault Bike OR

800m Run

These should be hard efforts, with moderate to ample rest depending on your abilities. Get after each one.

Extra Work:

2) Sandbag Carry: 10 sets of 100ft

Rest 60 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