Saturday July 16, 2011

Market Wod
Warm Up:
15 Minutes of 10# Hoover ball. Rules and scoring as per Volleyball. Players may not hold the ball longer than 3 seconds.



1. Hammer Swings/Push Ups

Each team must complete 100 200 300 reps depending on team size. Each member must complete a min of 20, 30 or 40. While members are completing the hammer swings the other members will perform push ups.

2. DB Waiters Lunges/Burpees

With two sets of DB’s each team will complete 100-300 reps of DB Waiter Lunges
Only two members can work at once. The rest of the team members will perform Burpees. Record number of Burpees completed in the time it takes to complete the lunges. Each team member must perform a min of 20, 30 or 40 lunges.

Tire Flip and Carry

Each team member will perform tire flips up hill over a given distance. Once the tire crosses the finish the other team members will carry the tire back to the starting area. Each member must complete this challenge 4 times.

KB Sings

With 2 members working at once, each team will perform 100-300 KB swings. Each member must perform 20, 30 or 40 reps. While two are swinging the others will do Box Jumps until the prescribed KB number is reached.

Prowler Push and Carry.

With a total of 140#s each team will move 3000 #s over a known distance. After each run the prowler must be returned to the start area by the team.

There is a 45 Min cap. Two prizes will be awarded. One for winning team and one for combined Push Ups, Burpees and Box Jumps. One member must be on the clipboard at all times. Challenges may be completed in any order but once a challenge is started it must be completed before moving to the next