⭐Hurricane Relief Drive Update⭐ PVCF athlete, Rebecca Arroyo Quenneville delivered donations. She agreed to share some of her photographs as well as some words below. Thank you to Coach Lauren for leading the drive at PVCF and thank you to everyone in the Valley that donated and continues the much needed effort!

⭐Hurricane Relief Drive Update⭐
PVCF athlete, Rebecca Arroyo Quenneville delivered donations. She agreed to share some of her photographs as well as some words below.
Thank you to Coach Lauren for leading the drive at PVCF and thank you to everyone in the Valley that donated and continues the much needed effort!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Rope Climb

2. EMOM 12
Min 1: 1-2 Rope Climbs
Min 2: 10/8 Calorie Row
Min 3: 10 Tuck Crunches

3. Warm-up: Deadlift weight for workout.
(10 min)

4. 🤹"Three Ring Circus"🤹
AMRAP 3
Buy-in: 75 Double-unders then
15 Deadlift 185/133
15 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
10 Deadlift 225/153
10 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
5 Deadlift 275/183
5 Toes to bar

LIII: as rx’d
LII: Deadlifts @135,155,185/93,113,
133 or scale weight as needed. If you are still developing double unders do 1:00 of Double under practice each round. Straight leg raise or toes to ceiling as appropriate.
LI: 1:00 of double under practice, 5 Deadlifts, 10 butterfly sit-ups. Same weight and rep scheme each AMRAP


Have fun!

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