anutrition It was standing room only tonight for the PVCF 2016 Nutrition Challenge Info Session! Here's Coach Ryan outlining what to expect. Missed it tonight? Come on Wednesday night in Hadley right after the 4.00 p.m. WOD!

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

 

1. LIII/II: Warm-up G: 3 rounds. (If you lack the mobility to safely snatch do 3 rounds of warm-up F) LI: Review the 8 positions of the snatch . (10 min)

 

2. Work your way up to a challenging snatch double. (7 min)

 

3. EMOM 20:

  • Even minutes: 2 Snatch
  • Odd minutes: 7 Burpees over the bar

*If you are unable to clear the bar confidently with a two foot take off, scale to standard burpees or box burpees as appropriate.

4. "Rasputin's Revenge"

  • AMRAP in 90 seconds of Russian-style kettlebell swings
  • AMRAP in 90 second of double-unders
  • AMRAP in 75 seconds of Russian-style kettlebell swings
  • AMRAP in 75 second of double-unders
  • AMRAP in 60 seconds of Russian-style kettlebell swings
  • AMRAP in 60 second of double-unders
  • AMRAP in 45 seconds of Russian-style kettlebell swings
  • AMRAP in 45 second of double-unders
  • AMRAP in 30 seconds of Russian-style kettlebell swings
  • AMRAP in 30 second of double-unders

LIII: 88/70lbs

LII: 70/55lbs or scaled as appropriate

LI: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets.

Score is total kb swings/total double-unders.

 

Have fun!