*News at CVCF – Softgoods, Qualifiers and More…HERE

**Programming Update…HERE

WOD:

1) Every 3:00 x 7 sets:

3 Pause Back Squat @ 50% of 1RM +

10 Jumping Alternating Lunges +

20 second Sprint on C2 Bike or Assault Bike

We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Lunges, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%).

2) 7 minute AMRAP:

10 Burpees

30 Double-unders

Extra Work:

3) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

4) Run – Every 3:00 x 12 sets:

300m Moderate

100m Sprint

Work for consistent efforts across each round.

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