Tuesday 13 September (0700)

Warm Up: 3 Rounds
200 m Run
10 Burpee Broad Jumps
10 Tarzan Pull-ups (5 each side)
10 OVHS w/ PVC (focus on technique!)

Core – 3x 30sec L Holds (rings or paralletes)
Skill – 5x Handstands (if you’re still on the wall, try some free standing. If you’re freestanding, experiment with walking on your hands…push your skill to the next level!)

WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Good Mornings (Bar only)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (or 21 Pull Ups)

Friday 15 July 2011 (0700)

Warmup:

400m Run Forward
30 Push Ups, 30 Squats, 30 Pull Ups (any order)
400m Run Backward

Then…….HOOVERBALL on the V-Ball court!! Losers will complete Mystery WOD designated by winning team.

I must admit I’ve never played, and I’m really looking forward to it!

Friday, 15 July 2011 (0700)

Warmup:

400m Run Forward
30 Push Ups, 30 Squats, 30 Pull Ups (any order)
400m Run Backward

Then…….HOOVERBALL on the V-Ball court!! Losers will complete Mystery WOD designated by winning team.

I must admit I’ve never played, and I’m really looking forward to it!

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