*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

***New Squat Cycle HERE

****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP @ Warm-up Pace:

20 Calories Ski/Bike/Row/Run

20 seconds Hollow Hold

20 seconds Supinated Active Bar Hang

20 seconds Handstand Hold

Perform this at a warm-up pace, building the pace on the machine each round you work through. If you’re not comfortable kicking into a handstand, walk-up with your belly facing the wall to whatever position you’re comfortable with.

1b) 12:00 – 27:00 – 5 rounds for Max Quality Reps of:

30 seconds Ring Rows

30 seconds Rest

30 seconds Dumbbell Bench Press 50/35

30 seconds Rest

30 seconds Dumbbell Romanian Deadlift 50/35

30 seconds Rest

This should be moderately conditioning intensive. You should be breathing, but we want to focus a little more on movement quality than total volume. Focus on good active should position for your Ring Rows, maximizing range of motion on the Bench Press, and stretch/positioning on the Deadlifts. Partner, or even group up with 1 or 2 people and share a Bench.

1c) 28:00 – 40:00 – 12 minute AMRAP:

12 Calories Ski/Bike/Row/Run

12 Dumbbell Shoulder-to-Overhead 50/35

12 Burpees

Get after it and work those lungs to finish.

Extra Work:

2) Sandbag Carry: 8 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

3) Band Pull-Aparts: 100 reps

Switch between over and underhand every 10 reps. Focus on position, not speed.

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