PVCF athlete, Emmanuel Hernandez cooling down from a WOD and cheering others on who are still going!

The Sunday Schedule:

8.00 a.m. WOD

9.15 a.m. Free Intro Class

9.30 a.m. WOD

10.30 – 12.00 noon Open Gym

12.00 noon WOD

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10)

3. Run Prep

4. ”Horse Power” In teams of 3: AMRAP 25

800m Run 50 Power Cleans (135/93) 800m Run 40 Power Cleans (155/103) 800m Run 30 Power Cleans (185/133) 800m Run Max Power Cleans (205/143)

Run as a team, divide the power cleans up as desired between all 3 athletes, one athlete cleans at a time.

LIII: as Rx’d LII: 95/63, 115/73, 135/93, 155/103 or scale weight progressively as needed LI: Each round Run 400m (rest while team returns) 10 power or muscle cleans. Choose a weight that will allow for good technique and keep it the same for all 4 rounds.

Have fun!

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