PVCF's Goal Lecture and Lifestyle Transformation Challenge Seminar!
Our Challenge shall kick off this Thursday!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm)
2. Technique review: scaling the handstand push-up. Dumbbell press, down pike puah-up (you must have at least 15 strict push-ups in order to do DDPP), pike press from box (required: at least 10 DDPP), strict against-wall handstand push-ups, (required: at least 15 DDPP from 24″ box) kipping HSPU (required: 10 strict HSPU). Remember, if you begin to miss reps or your form starts to deteriorate during the WOD, default to the next movement down in the hierarchy you can do well. No flailing!
4 Handstand push-ups
8 Kettlebell swings 70/53lbs
LIII: as rx’d
LII: One Abmat for HSPU
If you don't have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate
LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.
PVCF BOOT CAMP BEGINS MONDAY
for more information: