Time to play and have some good times! Picture courtesy of HooverAssociation.org.
S/S/S:
Front Squat
1 set of 15 Unbroken @ 60% of 1RM
(do at 2-3 warm up sets prior)
Post weight to comments/ LogWOD
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WOD:
Hoover Ball!!!
Rules (courtesy of Spartan Fit Volleyball):
Form teams of 4 (extra players rotate in with the serve)
- Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out-of-bounds.
- Rally scoring; games are played to a total of 10. Games must be won by 2 with a 15 point cap. When time is constrained games are played to 5, won by 2 with a 7 point cap.
- The ball is served from behind the free throw line (we’ll set the playing field size when you arrive).
- The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
- Tip balls caught by another player are allowed as long as it is not deemed an obvious pass.
- A ball that hits the out-of-bounds line is a good return.
- A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
- A ball that hits the net on its way over is a live ball.
- Good sportsmanship is required. Points in dispute are played over.
Video courtesy of David Wood @ CrossFit Little Rock 501.
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Xtra Work:
5 min double wall ball practice
Video courtesy of RigorousMedia.
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Homework (done on your own outside of class):
Slow Boot Strap x10
Video courtesy of MyFitN3.
Cat/Cow x10
Cossack Squat x10
Video courtesy of FitnessFaqs.
CrossFit Team Offutt Tactical Fitness 