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. 

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

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

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