*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row

Even – 20 seconds/side Band Resisted Bird Dog Hold

For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading.

1b) 11:00 – 23:00 – Every 2:00 x 6 sets:

7 Burpees +

2 Jerks

This is meant to work on your heavier lifting under interference fatigue. Perform the 7 Burpees at a high, quick effort, take a few seconds and transition to the rack and perform 2 Jerks. Build as heavy as deemed fit for the Jerks.

1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold

Use assistance as needed. Perform in a Pronated grip.

1d) 28:00 – 35:00 – 7 sets of :40 ON/:20 OFF – Max Reps:

Odd – Kettlebell Swings

Even – Slider Tuck Crunches

This will be 4 sets of Swings and 3 sets of Tuck Crunches. Little conditioning hit at the end today.

Extra Work:

2) L-Sit Rope Pull-ups: 6 sets of 6

Rest 90-120 seconds between sets. Switch grips each round in terms of which hand is top and which is bottom.

3) Abwheel Complex: 4 sets of 5 Left, 5 Straight, 5 Right

Rest 90-120 seconds between sets. 

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