Tuesday, April 29th

WARM-UP
400m Run/500m Row
10 Pass Throughs
10 Push-ups
10 Back Extensions (on GHD)
10 Wall Balls
4x15 second Plank Holds
5xDeadlifts @ 50% of your WOD weight

WOD
"Diane"
21-15-9
Deadlift (225/155) (185/115) (155/95) (135/65)
HSPU

Deadlift Movement Demo (Click for link)
HSPU Movement Demo (Click for link)

Wednesday April 2nd: Deadlifts and HSPU

Warm up:

500 m row/400 m run

10 air squats

10 burpees

10 around the world

10 pass throughs

10 pull ups

10 push ups

20 second handstand hold

Shoulder mobility

Posterior chain mobility

Skill work:

Handstand push ups

This is a longer video but it features scaling options, as well as kipping and strict HSPU. 

WOD

Alternating On the Min for 20 min

Odd: 5 Deadlift (315/225) (275/185) (225/135) (185/105)

Even: 5 Handstand Push-ups (scale up or down as needed)

Wednesday Sept. 18th: Aren't you glad it isn't a double WOD Wednesday?

Attention Centurions!! 
The first annual Fittest Warrior Competition is THIS SATURDAY (21 September) at Harker Heights High School. If you signed up to volunteer (aka your name appears below or even if it doesn't and you are able to help!!), please check with one of the coaches, as we may have adjusted some volunteer assignments based on need. 

We will be loading the UHaul at 1700 (that's 5 PM!) on Friday and will need as much help as possible to get all the equipment in. 

On Saturday morning, if you can come early to help us set up, please try to arrive no later than 0545 to get things started. Plan on parking in the high school parking lot and walking down to the football field/track. 

Sequence of Events

0600-0700 Equipment / Event Setup

0700-0800 Team / Athlete Check-in – Lane / WOD Assignments

0800-0845 Safety Briefing Grading Standards / Competition flow 

0845 Initial Opening Comments 

0850 National Anthem

0855 All Teams to their starting locations

0900-0930 WOD iteration #1

0930-0940 Move to next WOD/ Judges turn-in scorecards 

0940-0945 All Teams to their starting locations / rotate

0945-1015 WOD iteration #2

1015-1025 Movement to next WOD / Judges turn-in scorecards 

1025-1030 All Teams to their starting locations / rotate

1030-1100 WOD iteration #3

1100-1110 Movement to next WOD / Judges turn-in scorecards

1110-1115 All Teams to their starting locations / rotate

1115-1145 WOD iteration #4

1145-1155 Movement to next WOD / Judges turn-in scorecards

1155-1200 All Teams to their starting locations / rotate

1200-1230 WOD iteration #5

1230-1300 Competition Complete / Calculate final scores

1300-1315 Final Comments / Awards Ceremony

1315-1330 Team Photos (if desired)

1330-UTC Support Heritage Park Fitness Body Building Competition

As you can see, it's going to be a busy day and we need the support of every Centurion to help ensure this competition is as awesome as our box!!

And now onto your regularly scheduled programming:

Warm up:

500 m row/400 m run

Burgener Warm up

15 cleans with PVC/15# bar/naked bar

15 jerks with PVC/15# bar/naked bar

15 deadlifts with PVC/15# bar/naked bar

5 wall walks

15 push ups

15 GHD sit ups

Strength:

Every minute on the minute for 10 minutes:

5 clean and jerk

Find an efficient, touch and go weight

WOD:

30 deadlifts (185/115) (155/95) (135/75)

30 Handstand push ups

30 Hang Power cleans (185/115) (155/95) (135/75)

30 push ups

30 push jerks (135/95) (115/75) (95/55)

30 GHD sit ups

Rhymes with Fry-Ann............

How does everyone feel after all of those Tuck jumps? yeah bet now Double Unders are on your GOAT list.... So since I am not as EVIL as everyone says.. lets see if you used your skill work for good practice... 

"DIANE"

21-15-9

Deadlifts 

HSPU

rx: 225/155 

b: 195/125 

C:165/95

**hspu as RX are to be done with no ab mat, you can SCALE to a ab mat, or a pike push up with the box.
**we will have the white board set up for heats. hope to get about 10-12 athletes in one heat, so sign up when you arrive to the box. Look at your journals to compare your times!

Click here for Pike Push up movements