Monday March 31st: Last day of Mayhem!

Warmup:

500m row/400 m run

10 air squats

10 walking lunges

10 baby elephants

10 pull ups

Shoulder mobility

Burgener warm up with PVC

Strength

Power Snatch

2-2-2-2-2-2-2

Touch & Go

Metcon (Time)

1,1… 2,2… 3,3…

Squat Clean Thruster (185/115) (135/95) (115/75)

Muscle Up (sub 3 pull ups/3 box dips) 

Climb the ladder as high as you can go in 10 minutes

Saturday March 1st Open WOD 14.1

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Bar swings

20 Leg swings

 - 10 Each side

 - Front to back

 - Side to side

Burgener warm-up

2014 Open WOD 14.1
10 min AMRAP (Reps)
30 Double Unders
15 Power Snatch (75/55)

14.1 Standards
14.1 Prep tips from Carl Paoli
Mobility work for 14.1

Heats will begin at 1000 and have 5 athletes.  If you are a registered games competitor, you will be afforded prime floor space with an appropriate judge.  Other athletes that would like to complete the WOD will be counted by a veteran athlete.  If there are questions, please bring them to the attention of a coach prior to the start of class.

Friday, December 27th

WARM-UP
50 Double Unders
10 Pass Throughs
10 Air Squats
10 Push ups
10 Pull ups
10 OHS

STRENGTH
1-1-1-1-1-1-1 (increasing weight)
Power Snatch + OHS

Mobility WOD OHS/Snatch Prep (Click for video)

Miranda Oldroyd OHS Tips (Click for video)

METCON
4 rounds for time:
10 Power Snatch (115/75)
50 Double Unders

ROAD WOD
10 rounds for time:
10 Push ups
10 Squats
10 Tuck Jumps

Tuesday, December 17th

Warm-up

400m run/ 500m row
10 pass throughs
10 around-the-world
Burgener Warm-up with PVC for Power Snatch
10 baby elephants
10 burpees

WOD

13.1

17 min AMRAP

40 burpees (to 6" target)

30 snatches (75/45)

30 burpees

30 snatches (135/75)

20 burpees

30 snatches (165/100)

10 burpees

AMRAP snatches (210/120)

Thursday September 26th: Thursters on Thursday

Warm up:

500 m row/400 m run

Burgener warm up

15 PVC Power Snatch

15 PVC Thrusters

15 pull ups

5 minutes to find starting weight for Power Snatch

Strength:

2-2-2-2-2-2-2

Power Snatch

WOD:

"Heavy Fran"

15-12-9

Thrusters (135/95) (115/75) (95/65)

Strict pull ups

September 20th: Death by.....

Centurions, our competition is upon us!! 

We will need help loading the U-haul at the box at 1700. 

Volunteers will pick up your shirts at Harker Heights High School on Saturday morning. Please arrive NO LATER THAN 0600!!!

Warm up:

500 m row/400 m run

Burgener Warm up with PVC

15 power snatches with naked bar

5-10 minutes to warm up to snatch weight for WOD

WOD

Death by Power Snatches

(115/75) (105/65) (95/55)

1 power snatch the 1st minute

2 snatches the 2nd minute

3 snatches the 3rd minute

etc... 

until you are no longer able to complete the number of snatches within the minute

Friday September 13th: Lucky you!

Attention Centurions: there will not be a Saturday class this weekend (14 September). Instead all volunteers for the competition should meet at Harker Heights High School at 0900. There will also not be Saturday class on 21 September due to the competition. 

Warm up:

500 m row/400 m run

Burgener Warm up

15 power snatches with PVC/15# bar

10 deadlifts with PVC/15# bar

5 wall walks

2 30 second handstand holds

Strength:

Every minute on the minute (EMOTM) for 10 minutes:

5 power snatch

WOD:

5 sets (with a new set every 5 minutes):

10 deadlifts (365/275) (335/255) (305/205)

Max repetitions Handstand Push ups

Score for the WOD is total HSPU