megansm

PVCF's Megan Reed is in her final few weeks of her pregnancy! Let's give her some LOVE and support for this last round. Wearing a weight vest for 9 months is quite the WOD!

 

 

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand 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 (10 min)

3. “Seven Miles Shy”

AMRAP 5

  • 20 Box jumps 24/20”
  • 20 Pull-ups
  • Rest 5 minutes

AMRAP 5

  • 15 Goblet squat 35/20lbs
  • 15 Toes-to-bar
  • Rest 5 minutes

AMRAP 5

  • 10 Overhead walking lunge 45/25lbs bumper
  • Row 10 cal

LIII: as written LII: all movements as appropriate LI: first round: 3 rounds of 10 box jumps jumps, 10 ring rows. Second round: 3 rounds of 10 air squats, 10 supine leg raise. Third round: 3 rounds of 10 walking lunge, 10 cal row.

 

 

Have fun!