Pre-WOD:
- 2 Cleans and 1 Jerk as heavy as possible

WOD - For Time (20 minute cap):
- 1K Row or Run
- 50 Hang Cleans (#135/95)
- 75 Push Ups
- 100 Ab Mat Sit Ups

"Barbara"

5 Rnds, 3 Minute rest between rounds.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

5RFT

10 Burpees
7 Pull Ups
400m Run

HITT Virago

Warm up with
Jump rope
10 push ups
10 Sit ups
10 squats
10 forward crawl swims, 10 backstroke swims.

RX 20 reps 10 sec rest
Modifications
20 RX Proficient 25 Apprentice 45 Mastery
15 30 Journey 50 High Mastery
10 35 Practitioner 55 Grand Mastery
5 40 Specialist 100: Ascension
1 Learn the movement and take your time. If need next time try 2 then 3 …
Rest If needed increase your period.

WOD Virago
20 reps each
10 sec break
Start Timer:
1. Skaters
Rest
2. Sumo Squat with explosive jump
Rest
3. Plank Shoulder taps 20 each shoulder 40 total.
Rest
4. Broad Jump + Tuck Jump Fr
Rest
5. Side plank with Shimmy (Get in a side plank > Then drop hip to ground and back up > Then knee to chests. (20 time each side.)
Rest
6. Frog jump reverse burpee. (Drop down like frog and then hop forward > Kick legs back out > push up > walk hands back to frog stance.) 20 times
Rest
7. Mountain Climbers 20 each leg. 40 total.
Rest

8. Reverse lung + High Knee (20 each leg then switch)
Rest
9. Squat Hop 180 Lung. Squat > 180 hop right and front lung landing forward > Squat > 180 hop front lung left landing forward (that’s 1) (20 each leg)
Rest
10. Pick position Shoulder press with side leg lift Right and then left. Repeat.
Rest

Buy out
60 sec Plank
Stop Timer
Light Stretch.

Pre-WOD:
-Work up to a heavy snatch plus 2 overhead squats

WOD - For Time:
-50 Box Jumps
-40 KB Swings (#53/35)
-30 O/H Squats (#95/65)
-20 Burpees
-10 Man Makers (#45/25)

W.UP
Tricep Smash 90"-2' per lato
youtu.be/oZJsdNh6z18

Mobility caviglia (Erbini video)

puppy pose 2'
youtu.be/pL_igjztzoc

3 Rnd
10 Inch Worms
25 DU
5 Strict Pull-Ups

STRENGHT WL
A
3- 5 Rnd
Rest 1-3' tra i rnd

• Standing Alternating Arm Dumbbell Shoulder Press 10-12 per lato (peso medio)
  (distensione alternata partendo dalle spalle. Se si ha a disposizione un DB fare prima un lato e poi l'altro 5/6+5/6)

• High Kettlebell Clean to Overhead Press 10-12 (peso medio)
  AFFERRARE LA KB CON ENTRAMBE LE MANI PARTENDO DA TERRA, PORTARLA AL PETTO E DISTENDERLA VERSO L'ALTO. RITORNARE POI A TERRA E RIPARTIRE CON LA REP SUCCESSIVA

“Touch and Go” Push Jerk
9-7-5-2
Partire con @70% p. jerk
aumentare il carico a ogni set.

OPZIONALE SPALLE
B

3- 5 RND

Rest 1-3 Minutes Between Rounds REPS WEIGHT

• Barbell Shrug 16 Challenge (CON BILANCIERE)

• Lateral Raise Series 10 full, double arm raises
  then
  8-10 single arm holds per side
  then
  5 full, double arm raises
  PESO MEDIO

Scoring:

CONDITIONING WOD
500MT RUN/ROW

POI

5RND
10 THRUSTER 50/35KG
5 C2B
10 HSPU STRICT
5 PULL-UP
10 W.L. BB

REST 3'

5RND
5+5 DB SNATCH
10 B. JUMP
10 (1 DOWN&UP + 1 W.BALL)

REST 3'

5RND

5+5 KB COMPLEX (HPC+P. PRESS)
10 A. SWING
10 R. TWIST
10MT DX + 10MT SX ONE KB CARRY

CASH OUT

5X8 CURL BICIPITI BB
5X(5+5)BULGARIAN SPLIT SQUAT BB FRONT RACK
5X8 DRAGON FLAG

SKILL
Climb the Ladder x 2
2-4-6-8-10-12… HSPU
ESEGUI SERIE DA 2 FINO A QUANDO RIESCI AD ESEGUIRLE UNBROKEN , RAGGIUNTO IL N UMERO MASSIMO, SCENDI SEMPRE DI 2 UNBROKEN

OPZIONALE

3×10 Bench Press

4×60" Plank

5×60" GOBLET SQUAT HOLD

Scoring:

AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
...
[Add 1 Rep Every Round]

Barbell: 102.5 / 70 kg
Dumbbells: 23 / 16 kg's

Pre-WOD:
3x10 Back Squat

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14)
- 30 Power Cleans (#135/95)
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Used 95# for 30 reps, 115# for 20 and 135# for 10 Cleans. 20# for Wall Balls.

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB Deadlifts

Buy out : 50 DB push up

Relay style ( one person complete a full round then switch)
Timecap: 35 mins

2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups