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

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

10-20 second Ring Dip Support

OR

3-8 Strict Ring Dips

Perform Ring Dips only if you can perform them un-assisted. If you’re doing the Ring Dip Support focus on a good hard lockout, trying to maintain some external rotation through the shoulder.

1b) 9:00 – 24:00 – Every 3:00 x 5 sets:

3 Strict Press +

5-10 Push-ups +

15 Dumbbell Overhead Tricep Curls

Strict Press taken from the floor. Start around 60% of your 1RM. Build as heavy as deemed fit. Keep the reps/weights consistent for Push-ups and Tricep Curls. Whatever rep count you pick for the Push-ups you should be hitting unbroken every sets. Transition swiftly from one movement to the next.

1c) 24:00 – 40:00 – Every 4:00 x 4 sets:

25m/side Single Arm Dumbbell Overhead Carry +

10/side Single Arm Dumbbell Push Press +

300m Run

Pick weights you can maintain and perform the Carry and Push Press unbroken on each side respectively. Approach the run based on the intensity you’re looking to get out of today’s training. If you’re a 2-3 day/week CF attendee, hit these hard, if you’re here 5-6 days/week, approach these at a more moderate pace and treat today as a lower intensity day.

Extra Work:

2) EZ-Bar Cable Press Down: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

3) Hollow Rocks: 100 Reps

Keep track of time and attempts to complete.

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