PVCF athlete, Rebecca tackles the rope climbs during Tuesday's WOD with Coach Rob looking on!
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)
Turkish get-up x 2 (alternate sides on the minute
4. Bench press 5-5-5 @ 50% 1RM (10 min)
*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.
LII/I: scale box height and burpees to box as appropriate.
4 x 8/side Powell Raise @3010 tempo