Friday, May 19th: “Gas Pedal”

The only accessory PVCF athlete, Chris Crooker is missing is a cape!

 

 

 

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

1. EMOM 10

Even: 2 Turkish get-ups.
Odd: 12/10 Calorie Row

2. Run Prep (5 min)

3. ”Gas Pedal”
AMRAP 3

Run 400m
Max Rep Double Unders

Rest 3 minutes

AMRAP 3
Run 400m
Max Rep Calorie Row

Rest 3 minutes

AMRAP 2
Run 200m
Max Rep Double Unders

Rest 2 minutes

AMRAP 2
Run 200m
Max Rep Calorie Row

Rest 2 minutes

AMRAP 1
Max Rep Double Unders

Rest 1 minute

AMRAP 1
Max Rep Calorie Row

Rest 1 minute
Run 400m for time

*If class is large, half of class can start on run/du, other half run/row then switch

LIII: as Rx’d
LII: If you are still developing Double unders, practice in remaining time for each AMRAP.
LI:Run 400m
Rest till 6 minute mark
Run 400m
Rest till 12 minute mark
Run 200m
Rest till 16 minute mark
Run 200m
Rest till 20 minute mark
Practice Double unders for 2:00

 

 

 

Have fun!

Leave a Reply

Your email address will not be published.