paul

Once you've completed the workout, do you ever find the rest of the day is so much easier? The Holiday traffic, the phone calls, and the meetings: they've got nothing on you;) You've already done a WOD at PVCF. You can accomplish anything!

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

1. Warm-up: 3 rounds of:

  • 3 snatch deadlift
  • 3 snatch pulls
  • 3 snatch high pulls
  • 3 muscle snatch
  • 3 hang power snatch
  • 3 power snatch

(10 min)

2. Power Snatch

  • 3x3

LIII:80-85% of 1RM

LII: Work up to a moderately challenging weight for 3 and repeat for a total of 3 sets. LI: Practice the positions of the muscle or power snatch (15 min)

3. “Annie Karenina” 50-40-30-20-10 reps for time of:

  • Wallballs 20/14lbs
  • Double-unders
  • Sit-ups

LIII and LII: as rx’d LI: Ten rounds of 4 Wallballs or medicine ball front squats, 6 sit-ups, 1 minute double-under practice

 

Have fun!

Our Holiday schedule is as follows:

Regular schedule 12/18-12/23

Saturday, December 24th - One class @ 9:15 AM in Northampton with Coach Mael

Sunday, December 25th - Closed

Monday, December 26th - Northampton: class at 9:15 and Open Gym from 10:15-12:00 and Hadley: Open Gym from 2:00 to 4:00 and class at 4:15

Regular schedule 12/27-12/31

Sunday, January 1st - 8 AM will be canceled