2 rounds:
– 25 Jumping Jacks
– 20 Sec HS Hold
– 10 Ring Rows
– 10 Good Mornings
– 10 V-Ups
Group Burgener Warm-Up
Then:
3 Rounds:
– 30 Seconds Hollow Rocks
– 5 Ring Rows
– 5 Yoga Push Ups
– 10 Step Back Lunges
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
Virtuosity is defined in
gymnastics as "performing the common uncommonly well." Unlike risk and
originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty). – Greg Glassman
<div class="soswodify_wod_comment" NO 727 Fit Class Friday the 8th!
Shoulder/Hip Mobility
– Twisted Cross/Thread the Needle
– Pigeon/Spiderman
2 Rounds:
– Bear Crawl – Pillar to Pillar
– Crab Walk – Pillar to Pillar
– 20 Flutter Kicks
– 5 Inch Worms
– 10 Goblet Squats
Score total reps each round
2 Rounds:
– 5 Inch Worms with Push Up
– 10 KB Goblet Squats
– 10 KB Swings
– 10 Ring Rows
BB Group Warmup – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP
– Perform 8 Lateral Burpees immediately BEFORE each clean set.
– Rest 1 – 1:30 min between sets.
2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Banded Pull Aparts
– 10 Banded Good Mornings (Heavier Band)
– 5 Yoga Push Ups
– 10 Single Leg Deadlifts – ea leg
– Score is heaviest set of each added together. Heaviest Bench + Heaviest Deadlift
— Rest 1 – 2 min between rounds
— Plank holds are on elbows
2 rounds:
– 25 Jumping Jacks
– 20 Sec HS Hold
– 10 Ring Rows
– 10 Lunges w/ OH Reach
– 10 V-Ups
Group Burgener Warm-Up
Suggested Loading above
TNG on 3’s and 2’s
2 Rounds:
– 5 Inch Worms with Push Up
– 10 KB Goblet Squats
– 10 KB Swings
– 10 Ring Rows
BB Group Warmup – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
