*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.

**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.

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

WOD:

1a) 0:00 – 14:00 – 14 minute EMOTM:

Odd – 1-3 Rope Climbs 15ft or Rope Climb Practice

Even – 30 seconds Hard Effort Ski/Row

If you can’t climb a rope use this as an opportunity to practice and develop one. Pick reps and efforts you can maintain for all 7 sets of each movement. No bikes or running for this, we’re specifically looking to work you grip endurance a bit on this couplet of movements.

1b) 15:00 – 30:00 – Every 3:00 x 5 sets:

5 Strict Pull-ups +

10 Supinated Bent Over Barbell Rows +

15 Banded Bicep Curls

Perform this as a tri-set moving briskly between each movement. Use assistance or add loading to the Pull-up as deemed fit. For the Supinated Row use a load that allows you to get 5-7 reps strict and then use your legs/hips to give a little assistance to finish the reps. Bicep Curls should be moderate tension, anchor the band at the base of the Pull-up rig and perform accordingly, this is for bicep health and pulling endurance work.

1c) 30:00 – 40:00 – Every 2:00 x 5 sets:

20 Kettlebell Swings +

200m Run

Pick a Swing weight that is challenging but that you feel confident performing unbroken for all 5 sets. Push the pace on the 200m run, athletes should be getting about 30-45 seconds rest per round. Scale back the run if you are a slower runner to 150m or less as needed.

Extra Work:

2) Front Plank: Accumulate 5 minutes

Keep track of time and attempts to complete.

3) Banded Face Pulls: 100 Reps

Break-up as needed. Focus on position and activation, not speed.

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

https://www.youtube.com/watch?v=VBPnjte2UV8