July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Warm-up

500 m row/400 m run

15 pass throughs

15 front squats

15 burpees

15 push ups

15 pull ups

10 back extensions

25 double unders (75 singles)

How I feel when practicing double unders....

Skill Work

Handstand pushups and progressions

WOD

21-15-9

Front Squats (155/105) (135/95) (115/75)

Handstand pushups

50 double unders between rounds



Wednesday 6/26 wod.

Centurions, how are the hands? 

Warm up
to be done as a group
baby elephants, length of the floor space
high knees down
butt kicks back
10x air squats
the following movements should be done with pvc
10x front squats
10x power cleans
10x ohs
10x snatch balance

Wod

20-15-10-15-20

Front Squats (no rack)

Hand release push ups

rx 135/95
b 115/75
c 95/65

*0530 will do the 10 rds for time the rest of the classes did today. I made a mistake and mixed up the wods, apologies.

Tuesday Wod June 25th

Warm up

750m row

10x pass through

10x ohs with pvc

10x back squat with pvc

10x ghd

10x wall balls

10x baby elephants

15sec dead hang from the pull up bar

hip mobility.

Wod

10 rounds for time
10x pull ups
10x box jumps 24/20