WOD Sat. Sep. 29

September 28th, 2012
by:

Free introductory class at 10:00am. No need to RSVP. Just show up. Come about 5-10 minutes early to fill out paperwork.

————————————————————————————-

Since the weather/temps won’t be all that friendly for outdoor activity much longer, we are running the obstacle again this Saturday. We will be running our obstacle course starting at 8:30am. You can start your run through the O-course all the way up until 11:30am. Come 30 minutes ahead of your desired start time to adequately warm-up and get ready, i.e. for example to start the O-course at 8:30am come at 8:00am in order to properly warm-up. Keep in mind that it takes 20-40 minutes to get through the full O-course. We won’t be doing any other individual or team WODs this Saturday. However; we will do the free intro class at 10:00am.

Obstacle Course Challenge

The course has two components – an indoor portion with an immediate transition to an outside portion:

   Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight. (Basics skip this)
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (Basics do 10 seated dips instead)
  5. Climb over 12′ Wall (Basics do 5 wall hops instead)
  6. Go under 12′ Wall
  7. Cross Monkey Bars (Basics do 15 Pull-ups instead)
  8. Climb 15′ Rope (Basics do 10 pull-ups instead)
    Outdoor portion:
  9. Weaver obstacle (Basics skip this)
  10. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  11. Step ladder obstacle
  12. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  13. Tube obstacle
  14. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  15. Body hurdles obstacle
  16. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  17. Balance beam obstacle
  18. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  19. Sled Drag 100m w/ 90lbs men and 60lbs women
  20. 1000m run