*CVCF Gym Update – 3/17/20 – HERE

WOD:

1) Mobility: Samson Stretch @ 2 minutes/side

Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine.

2) General Warm-up – 3-4 rounds of:

10 Alternating Down Dog Reach of Opposite Foot w/Pause

20 Good Mornings

Quality of movement, not speed.

3) Every 3:00 x 5 sets:

20 second Handstand Hold

20 Barbell Z-Press

20 Plate Ground-to-Overhead

Break-up as needed. Scale reps so you have at least 30 seconds of Rest. Plate Ground-to-Overhead is essentially a Muscle Snatch with a plate.

4) Bent Over Barbell Row w/Pause: 5 sets of 10

Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep.

5) 15 minute AMRAP:

15/side Single Arm Kettlebell Front Rack Lunge

1 minute D-Ball Hold

15 Alternating Goblet Lateral Lunges

1:00 D-Ball Hold

20 Alternating Plank Elbow Up/Downs

Scale as needed.

6) Bird Dog From Plank: 5 sets of 10

Rest 60 seconds between sets.

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