In case you haven't heard:)  🎖️✨Congratulations to PVCF athlete, Kerstin Nordstrom!! She's brilliant, driven, and strong...and has just been named a 2018 Cottrell Scholar through the Research Corporation for Scientific Advancement👏👏👏

In case you haven't heard:)

🎖️✨Congratulations to PVCF athlete, Kerstin Nordstrom!! She's brilliant, driven, and strong...and has just been named a 2018 Cottrell Scholar through the Research Corporation for Scientific Advancement👏👏👏

 

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

1. 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

2. 🌊🔥“Chipper X-H20”🔥🌊
For time: 
Row 500m
100 Double Unders
75 Butterfly Sit-ups
9 Ring Muscle-ups

Row 500m
75 Double Unders
50 GHD Sit-ups
7 Ring Muscle-Ups

Row 500m
50 Double Unders
25 Toes to Bar
5 Muscle-Ups

(30 minute cut-off)

LIII: as Rx’d
LII: Sub 2:1 Dips for Muscle ups. Practice Double Unders for 2:00/1:30/1:00 respectively if still developing double unders. Do Anchored sit-ups/Weighted Sit-ups/Toes to Ceiling or Straight leg raise respectively.
LI: 3 Rounds for time of: Run 400m
1:30 Double Under Practice
25 Butterfly or Anchored Sit-ups
10 Parallette Dips.

Have fun!

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