May 17th

Warm up
Row 500m
10x burpees
10x air squats
10x thruster with pvc
10x inch worms
20x mountian climbers
1x rope climb

Wod

GET YOUR TEAMS READY!

Teams of 2

10x med ball cleans (20/14)

20x ab mat sit ups

30x Clean and Jerks at (135/95)----"Grace"

40x wall balls (10ft/9ft target) (20/14)

50x Kettle bell Swings (1.5/1pood)

*each person completes all the reps,

*both team members work at the same time. 

*when all the reps are complete then and only then can you both move to the next movement. 

Good Luck to Centurions Trainee/Trainers Wil and Lisa, They will be attending their L1 Certification this weekend... 

GOOD LUCK

Friday 12 October

Warm up:
400m run/500m row
10x medcine ball cleans
10x Pass throughs

Shoulder mobility
Junk yard dog
Burgener warm up


Team Wod:
2 men or 2 female
30x snatches
30x bar muscle ups
500m row each

RX: 135/95
B.)  95/45
C.)  45/30

**If you cannot do muscle ups then its 3 pull up's and 3 dips to 1 muscle up**

Check the link below for the instructional video for the warm up. Practice tonight if you have time, grab a broom and get to work.

The Burgener Warm up.