The PVCF Halloween Throwdown! WODs #2 and #3 are announced! Click here to find out what they are!

The PVCF Halloween Throwdown! WODs #2 and #3 are announced! Click here to find out what they are!

 

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

1. Technique Review: Slamball and Rope Climbs

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. 🏜️“Wild Wild West”🏜️
In teams of 2
AMRAP 3
Rope Climbs
Rest :30
AMRAP 3
Box Jumps 24/20”
Rest :30
AMRAP 3
Prowler Push 90/50
Rest :30
AMRAP 3
Slamball 40/25
Rest :30
AMRAP 3
Calorie Row or Bike
Rest :30
AMRAP 3
Overhead Walking Lunges 45/35 plate

Only one athlete works at a time, team score is total reps for each exercise. Teams can start at different stations to share equipment.

LIII: as Rx’d
LII: scale box, slamball, prowler, overhead walking lunges as appropriate. Sub plank climbs as needed.
LI: scale to Plank climbs, box step ups, reverse lunges. Rest as needed with partner or if solo do AMRAP 1 for each station.


Have fun!

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