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PVCF Athlete, Dre pressing some heavy weight with a spot from PVCF ChiFit Coach, Jovan!

 

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

1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up. (10 min)

2. "Chuck Norris" For time:

  • 50 Box jumps 24/20"
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/25lbs)
  • 50 Walking lunges
  • 50 Toes-to-bar
  • 50 Push press 45/33lbs
  • 50 Hip extensions
  • 50 Wallballs 20/14lbs
  • 50 Burpees
  • 50 Double-unders

LIII: as rx’d. Cut-off is 30:00. LII: As follows: AMRAP 3:00 Box jumps 24/20″. If you get to 50 before time expires, move on to… AMRAP 3:00 Jumping pull-ups. If you get to 50 before time expires, move on to… AMRAP 3:00 Kettlebell swings (35/25lbs). If you get to 50 before time expires, move on to… AMRAP 3:00 Walking lunges. If you get to 50 before time expires, move on to… AMRAP 3:00 Knees-to-elbows. If you get to 50 before time expires, move on to… AMRAP 3:00 Push press 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Good mornings 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Wallballs 20/14lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Burpees. If you get to 50 before time expires, move on to… AMRAP 3:00 Double-unders. If you get to 50 before time expires, you’re done. Record reps accomplished per AMRAP. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees. LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets. Assistant instructor will explain each movement in turn.

3. Review, as a group, the mobilizations for May. (20 min)

 

 

Have fun!