PVCF athlete, Bronwyn Shinnick gives us that inspired push for Saturday's prowler WOD!


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

1. EMOM 12

Min 1.: 30 Double unders or :30s practice Min 2.: 10-12 Russian Kettlebell swings Min 3.: 10-12 Elevated Ring Rows or Ring Rows Min 4: 10 Goblet Squats with 10s pause at the bottom of squat on last rep.

2. Technique Review: Prowler Push

3. “Hardhome” Form into two teams, A and B. Then work for 8 cycles of two minutes on, one minute off.

Team A starts with Prowler pushes. Set up two Prowlers, one with 45lbs plates, the other with 25lbs plates. (Sub-teams of two can push the latter if necessary.) Work for distance, counted in increments of 10m. Add up distances for both Prowler teams and divide by 2. That’s your team’s score for that round.

Team B starts on the rower. Row for calories. Add up total calories rowed and divide by number of teammates. That’s your team’s score for that round.

After two minutes of effort, teams switch places. Ultimately each team will push the Prowler for 8 minutes, and row for eight minutes. Score is total average Prowler distance + total average C2 calories.

LIII: as written LII: as written LI: as written (work in teams of two if necessary on Prowler) (16 min)



Have fun!