*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

30-50 Double-unders or 50-75 Heavy Rope Single-unders +

5-10 Push-ups or Ring Push-ups or Ring Dips +

20-30 second Plank or Handstand Hold

Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets.

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

5 Push Press +

10 Dumbbell Floor Press +

20 Banded Tricep Press Downs

Push Press done from the floor, treat this as a strength oriented movement, and build as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them.

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

10 Burpees +

200m Run

Sprinty efforts. Scale so you’re getting at least 30 seconds of Rest.

Extra Work:

2) Single Arm Overhead Dumbbell Carry: 4 sets of 50m/side

Rest 60 seconds between sets. Use a load you can perform unbroken.

3) Hollow Rocks: 100 Reps

Keep track of time and sets to complete.

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