* This Weeks Schedule Here

** Support Our Athletes and Win A 1 Year Membership to CVCF Here

WOD:

1) Deadlift: 5 x 5 @ 75% of 1RM

Warm-up to your working sets appropriately. Example for someone starting at 315lbs, 45×20, 135×10, 185×5, 225×3, 275×2, then working sets. Everyone is different, but make sure you warm-up appropriately. Don’t deviate from 75%, you should use this weight for all 5 working sets. Rest 2-3 minutes between sets.

2) 15 minute AMRAP:

15 Wall Balls 20/14

15 Push-ups

15 Box Jumps 24/20

15 Ball Slams

Extra Work:

3) Bar Muscle-up: 3 x Max Reps

If you can’t do at least 5 reps then do 10 minutes EMOTM. Rest 2 minutes between sets.

4) Dumbbell Piston Press: 4 x 6-8 reps/side

Rest 2 minutes between sets. Heavy as possible.

5) Reverse Hyper: 3 x 20 reps

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 15-30 reps

Pick a rep range you can work through without having to pause.

For results post weight of Deadlift sets, and Rounds plus Reps completed for Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

Post Results/Thoughts To Comments