*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets – Barbell Cycling + Gymnastics:

Odd – 5 Touch-and-Go Hang Squat Snatch

Even – 1-5 Bar Muscle-ups

Start at a moderate load and build as deemed fit. If you don’t have a Bar Muscle-up yet then you should be working on your Strict Pull-up strength. If you don’t have 5 Strict Pull-ups yet that should be a first goal to establish.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets – Barbell/Dumbbell Cycling:

5 Touch-and-Go Hang Squat Clean

10 Dumbbell Jumping Squats

Start at a moderate load and build as deemed fit. For the jumping Dumbbell Squats these aren’t actually full Squat, but just into 1/4 – 1/3 Squat and then explode and jump. Perform these in a cyclical manner with Dumbbells at the side.

2) 21-18-15 – AQAP:

Shoulder-to-Overhead 155/105

Calories Ski/Bike/Row/Run

Pick the machine you struggle with the most. Scaling loading as needed. You should have to break at least 1-2 of the sets up.

Extra Work:

3) 4 rounds for Quality:

100 Heavy Rope Single-unders

50ft Handstand Walk

Take your time, focus on your positions and quality of movement.

4) Alternating Russian Twist w/Dumbbell: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

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