PVCF athlete, Darshan Gencarelle warms up for the WOD and catches some morning sunshine at the same time!

PVCF athlete, Darshan Gencarelle warms up for the WOD and catches some morning sunshine at the same time!

 

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

1. Warm-up: 3 Rounds of: 5 Prying Goblet Squats, 5/side Cossack Squats, 10 Push Press, 10 Pull-ups or Ring Rows

2. Push Press
5-4-3-2-1

20 minutes to warm up to a heavy set of 5, then ascend up in weight  each set for 4,3,2, then 1.

3. Technique Review: The Pistol

4. 🌷”Aunt Mary”🌷
AMRAP 10
9 HSPU
12 Pistols
15 Pull-ups

LIII: as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Reverse Lunges, Single Leg squat on Box as needed for Pistols. Scale to ring rows or banded pull-ups as appropriate.
LI: AMRAP 10
6 DB Press
8 Reverse Lunges
10 Ring Rows

Have fun!

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