PVCF Athlete, John goes full out during his last round of Thursday's WOD!




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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kips swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Bench press

  • 5-5-5 @ 50%, superset w/
  • Weighted pull-ups 5-5-5 @ 50%

If you don’t have weighted pull-ups do this between each set of bench press:

  • :10-:15s Active Hang from Bar
  • :10-:15 sec supinated chin over bar hold

(15 min)

3. “Quod Superius Sicut Quod Inferius” Five rounds for time of:

  • 20 Push-ups
  • 20 Ring or barbell rows

LIII: as written, horizontal ring rows LII: 15 reps per round, push-ups as appropriate, ring rows or empty barbell bent over rows as appropriate LI: three rounds, 15 reps, not for time.




Have fun!