****MEET IN HARNEY GYM BACK BASKETBALL COURT AT 0545. GAMES WILL START AT 0600.****
Main WOD
Hoover Ball (Relax, read below.)
Skill Work
Bar Muscle Ups & Box Jumps 1:00/0:40/0:20
Optional Strength Work
3-3-3-3-3 Bench Press, working up to 90%
Post any trash talking or proposed team names to comments. Points may be awarded for most 'functional' uniform.
Coach's Notes.
Main WOD
Hoover Ball is a game of catch played with a medicine ball over a volleyball net with tennis rules. To facilitate quick games and maximum participation, we will use these simplified rules:
1. Serve the ball from anywhere behind the back line. The ball cannot touch the net on service.
2. The ball may be passed twice (3 total touches) per side before it must be passed over the net.
3. Any method of throwing or passing is allowed.
4. The ball must either be caught or allowed to go out of bounds by the receiving side.
5. Points can be scored by either team regardless of who served:
1 point for the ball hitting the ground/on the line on the receiving side of the net.
1 point for the receiving side if the ball lands out of bounds without being touched.
1 point for the opposite side if there is a 4th touch on the ball.
6. After a point is scored, the team closest to the ball (not necessarily the scoring team) picks up the ball and serves.
7. First team to 13 points wins.
Skill Work
If you are still working on bar muscle ups, try this progression. Otherwise, complete three timed sets of bar muscle ups and box jumps, alternating exercises. First perform 1 minute of bar muscle ups, then 1 minute of box jumps. Then perform 40 seconds and 20 seconds sets of each exercise.
Optional Strength Work
Work with a partner on the bench press. This exercise does not have a pleasant exit strategy.
ROUTINE IS THE ENEMY.