jessejoshuasm

What makes power cleans even more powerful? WOD Buddies! Here are PVCF athletes Jesse and Joshua taking a fun shot during warm-ups.

Coaches note: do not try this at home, nor in the gym unless safely staging a photograph ;)

 

 

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

1. Three rounds not for time of 10 thrusters, 10 good mornings, 10 tuck jumps (5 min)

2. Do 5 reps at each station of WOD (10 min)

3. “AMRAP Gone Bad” Two rounds:

  • AMRAP 1 Wallball
  • AMRAP 1 10m shuttle run
  • Rest one minute
  • AMRAP 1 Kettlebell swing
  • AMRAP 1 10m shuttle run
  • Rest one minute
  • AMRAP 1 Box jump
  • AMRAP 1 10m shuttle run
  • Rest one minute
  • AMRAP 1 Push press
  • AMRAP 1 10m shuttle run
  • Rest one minute
  • AMRAP 1 cal row
  • AMRAP 1 10m shuttle run
  • Rest one minute

 

Start at any station. From there go in order. (30 min)

LIII: FGB loads LII: FGB loads; if you need to reduce load, men use women’s rx, women use 33lbs bar and 10lbs med ball. LI: 12 reps of each exercise on the minute

Have fun!

 

Next Skill Series! On November 9th at 9.00 a.m. in Hadley! Toes to Bar!!

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