rebeccaclimbssm

PVCF athlete, Rebecca tackles the rope climbs during Tuesday's WOD with Coach Rob looking on!

 

 

1.
Review, as a group, the elements of the pre-class dynamic warm-up(15 min)
 
2. Technique review: 10 positions of the Turkish get-up (Review common faults)
 
3. EMOM10
Turkish get-up x 2 (alternate sides on the minute
 
4. Bench press 5-5-5 @ 50% 1RM (10 min)
 
5. Strength accessory::
3 sets of:
Max Strict Pull-ups
Rest 1 minute
L-sit
Rest 1 minute
 
*Absolutely strict pull-ups! no kicking or wiggling, maintain tight hollow, legs must be straight, feet together. If form breaks reps do not count and the set is over.
 
LIII: 30sec. L-sit on rings. Angle of hamstrings should be above parallel.
LII: 20sec. L-sit, scaled as needed. Scale to banded pull-ups or piked ring row as appropriate.
LI: 10-15sec, 10-12 ring rows per set.
 
6. AMRAP 5
Burpee Box Jump Overs
 
LIII: 24/20”
LII/I: scale box height and burpees to box as appropriate.
 
7. Cash-out:
4 x 8/side Powell Raise @3010 tempo
 

Have fun!