HOOVERBALL…….Surprise Workout!!!!!!!
http://hoover.archives.gov/education/hooverball.html Before Hooverball: 5 rounds for time of: Sled Pull-Run Sled Pull Sled Pull Run Sled Pull 3 Tire Flips Partner WOD
Friday…Squat / Dumbbell Burpees / Ball Slams
Squat 5-5-5 then… 8 Minute AMRAP of: 5 Dumbbell Burpees 10 Ball Slams
Thursday…Gassers, Power Cleans and Push Jerks
3 rounds of Plate pinch for distance. Hold a plate in each hand and walk back and forth across the gym for distance. 3 rounds of 1 Gasser 12 Power Cleans (185/125) 6 Push Jerks
Thursday…Plate Pinch walks / Gassers / Power Cleans / Push Jerks
3 Rounds of: Pinch Plate farmer’s Walk for distance then… 3 Rounds for time of: 1 Gasser 12 Power Cleans 6 Push Jerks
Wednesday…Double Unders / Ring Rows / Sandbag Step-ups
4 rounds of: Tabata Double Unders then… 10-9-8-7-6-5-4-3-2-1 Supine Ring Rows Sandbag Step-ups
Tuesday….Sleds!!
Push Presses 5-5-5 5 Rounds of 50 meter Sled Pushes (180/120) out 25 meter and 25 back 10 Sledgehammer Right 10 Sledgehammer Left
Tuesday…Push Press / Sled Push / Sledgehammer
Push Press 5-5-5 then… 5 Rounds for time of: 50 Meter Sled Pushes 10 Sledgehammer Throws (Right) 10 Sledgehammer Throws (Left)
Monday…Run / Overhead Squat
“Nancy” 5 rounds for time of: 400 m Run 15 Overhead Squats
Thursday…Squats and Burpee Pullups
WOD – 5 Rounds of: 15 Squats 10 Burpee Pullups If you have a 20# Vest, wear it….
Wednesday…
WOD – 30 minute Cap 800m Run or 5 Minute Row 4 Clean and Jerks 115/65 800m Run or 5 Minute Row 3 Clean and Jerks 135/85 800m Run or 5 Minute Row 2 Clean and Jerks 155/105 800m Run or 5 Minute Row 1 Clean and Jerk 175/125
