Sunday, May 22, 2011

Hoover Ball


Skill Work:

3 minutes of Double Unders

Partner WOD:

25 Wall Ball Sit-ups to toss
25 Leap Frog Burpees
25 Wall Ball Sit-ups to toss
50 Leg Throw Downs
25 Wall Ball Sit-ups to toss
10 Wheelbarrow Passes
25 Wall Ball Sit-ups to toss

Game:

HOOVER BALL!!!

Helen

Warm Up:

4 Rounds of
15 Hand Release Push-ups
15 Overhead Squats  
15 Double Unders

Helen

Three Rounds of
400 Meter Run
21 Kettlebell Swings
12 Pull-ups


Jackie

For time:

1000 meter row
50 Thrusters (45/35)
30 Pull-ups


Getting cleaner by the minute


Warm Up:

400 meter run
15 Sumo Deadlift High Pull
4oo meter run
15 Snatch Balance

WOD:

Every minute on the minute for twenty minutes do one med ball clean on the first minute, on the next minute do two squat cleans with a barbell, on the next minute do three med ball cleans, on the fourth minute do four squat cleans with a barbell, continue until twenty squat cleans on twentieth minute. If you miss a round complete the twenty minute workout with five reps each minute for form. 

Tuesday, May 17, 2011

Toes to Bar/Chest to Bar


10-9-8-7-6-5-4-3-2-1

Toes to Bar then Chest to Bar 

Between each round do 
2 Turkish Get-ups with a barbell




Max Dead-lift

Warm Up:

500 Meter Row 
5 Rounds of Cindy

5-3-2-1-1-1
Max Dead-lift


Friday, May 13, 2011

In Your Prime

2-3-5-7-11-13-17-13-11-7-5-3-2

Ball Slams
Wall Ball Shots
Double Unders


150 Wall Ball and 150 Box Jumps

50-40-30-20-10

Wall Ball Shots
Box Jumps


Cards

Full Deck

Spades = Spiderman Push-ups
Hearts = Heart Beat Squats
Clubs = 6' Broad Jumps
Diamonds = Sliding Pull-ups


Wednesday, May 4, 2011

Partner Snatches

With a partner:

Do 150 Snatches at 75/55 pounds
One athlete working at at time
The other person must hold a plank aginst the wall



Lance Waring Muscle Up

Even Vikings can do Muscle Ups. Lance flies to the top of the gym with a powerful Muscle Up. Nice job Lance!!!

Sufferfest

Every minute on the minute do five burpees. With the time remaining, complete a total of 75 overhead squats with 95 or 65 pounds.


Three Rounds for time:

10 Ring Push-ups
20 Push Press (95/65)
30 Jumping Squats