*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 sets of – Ski/Bike/Row/Run:

30 seconds Easy

20 seconds Moderate

10 seconds Hard

Pick specific paces that you are going to hit each and every time.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets:

30 Double-unders +

5 Push Press

Push Press is done from the floor. Build to a heavy set of 5 for the day.

1c) 28:00 – 40:00 – 12 minute AMRAP:

10/side Single Arm Dumbbell Hang Power Clean + Jerk 50/35

10 Calories Ski/Bike/Row/Run

10 Box Jump Overs 24/20

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

https://www.youtube.com/watch?v=w7HMOsRUFS8