Let's take a moment to shine the PVCF spotlight on athlete, Jackie Landmark! Today is her BIRTHDAY!! Jackie has always been active; however, it wasn't until she had five children (that's right: FIVE!) that she really began jumping into the fire and leaping over the hurdles of Obstacle Course Racing. She is internationally known for her many podium victories, her OCF team sponsorships, as well as her participation on NBC's "Spartan Ultimate Team Challenge." We love that you are also a part of our PVCF Family, Jackie! Here's to you!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (15 min) 2. “Francoise” 5 Rounds for time of:
- 12 Box Jumps 30/24”
- 9 Thrusters 95/63
- 6 Bar Muscle Ups
(15 minute cutoff)
LIII: as rx’d LII: 24/20” box, scale thruster weight as needed. 2:1 Chest to bar or regular pull-ups, sub banded pull-ups or ring rows as appropriate. LI: 5 rounds of 9 box jumps, 6 thrusters, 9 ring rows.
3. EOMOM 10:
- even: 3-5 Strict Handstand Push-ups
- odd: 5/side Bulgarian Split Squat
LIII: deficit as appropriate.Weighted split squats LII: 5-7/side Single Arm DB Press, weight as appropriate. Unloaded or lightly weighted split squat as appropriate LI: 5/side DB Press, unloaded split squat 3-5/side
NEXT SKILL SERIES!
THIS SUNDAY! JANUARY 22nd in NORTHAMPTON AT 9.00 a.m. COACH ARI IS TEACHING RING MUSCLE UPS!