Tuesday 9 October

Warm up:
250m Row
15x GHD Situps
15x Hip Extension
15x Air Squats
10x Pass throughs
50x Double Unders
Hip and Shoulder mobility

WOD:
OHS
2-2-2-2-2

Then

Handstand/walk work

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Flip a Tire and Push a Car, Say what?

Just because the Box is closed does not mean you can't WOD...

Great work to everyone who came out this morning. The Wod did not disappoint and Everyone did A great job.. Those tires "appeared" at the box and well, we put them to good use. 

WOD 

3rounds 

Push a car down the parking lot and back

100m Heavy tire flips

sprint to the pull up bars

40x K2E

sprint back to the where the kettle bells are 

40x Kettlebell swings

1:1 rest ratio

Yeah these Badasses pushed a car.! 

Great Work Centurions. Looking forward to doing more Outside Wods and well 

I think Saturday classes might just get more interesting.

October 8th wod

Parking lot madness

2 man teams
200 meter car push
100 meter tire flip
100 meter sprint
40 k2E
40 KBS
Rest one minute
Three rounds

**coach Jason will go over standards prior to the wod.
** Please arrive early and dress warm
** ALL classes resume Tuesday.

Friday 5 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb

WOD:
"Nasty Girls"
For time:
3 Rounds
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans

RX) 135/95
B) 110/75
C) 95/ 55

If you do not have a MU yet the ratio is 3:3 pullups and dips. The athlete MUST only do THREE reps at a time. Ex: 3 pullups+3 dips= 1st Muscle up, 3 pullups + 3 dips= 2nd muscle up, etc. All 21 pullups and dips WILL NOT be performed together.

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***No classes tomorrow. There will be class on Saturday at 1000. No classes on Monday***

Thursday 4 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb

WOD:
Push Press
Establish a 1 rep max
1-1-1-1-1

*If you have time after class please work on a Goat or a skill that needs improvement. or Buy a shirt.

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***No Classes Friday, Saturday, or Monday. Some trainers will be at the gym Saturday morning***

Wednesday 3 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x broad jumps
1 rope climb

WOD:
Buy in Run 400m
10-8-6-4-2
KBS
Burpee
Buy out Run 400m

RX) 2/1.5 pood
B) 1.5/1 pood
C) 1pood/25#

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***No classes Friday, Saturday, and Monday!***

Tuesday 2 October

Warm up:
Run 400m
10x pull ups
10x air squats
10x pass through
10x GHD
1 rope climb
work on hip and shoulder mobility..

WOD:
"Viking Fran"
row 1000m
21x thrusters
21x pull ups
Row 750m
15x thrusters
15x pull ups
Row 500m
9x thrusters
9x pull ups

RX) 95/65
B) 65/45
C) 45/30

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