PVCF athlete, Paul P. getting a WOD in during his visit in Sweden today!


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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand 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)

2. Warm up push jerks and power clean.

3. “Magic for Beginners” In teams of two,

  • 80 Push jerks
  • 80 Toes-to-bar
  • 80 Power Cleans
  • Run 1 mile

Divide work evenly. Run as a team. 25 minute cut-off.

LIII: for load, use 60% of push jerk 1RM. LII: for load, use 50-60% of push jerk 1RM. Toes-to-bar as appropriate. LI:three rounds not for time of 10 press, 10 supine leg raise, 2 x 5 muscle cleans, resting as necessary. Then run 800m.

Have fun!