Saturday, February 13 2016

CFHSV's Valentine's Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty 50 (25 each) Partner Passing Wall Ball Sit-Ups 10 Sets (5 each Valentine alternating) of 5 Hand Release Push-Ups one Valentine holds plank while other does push-ups, must be holding plank for the other to work 50 Wall Ball Passes Over & Across Pull-Up Bar must conduct full squat before the pass, if ball is dropped or does not make it over 5 burpee penalty 10 Sets (5 each Valentine alternating) of 5 Hang Power Snatch one Valentine must be in hang or rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty 10 Sets (5 each Valentine alternating) of 5 Push Press one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty 10 Sets (5 each Valentine alternating) of Back Squat one Valentine must be in back rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty RX weight: 95/65, 20 or 14# WB *** Masters 55+: 75/55, 14 or 10# WB *** RX+ weight: 115/80, 20# WB Each Valentine has their own bar, but only one wall ball per team. Remember, you LOVE your Valentine! :) This is like any regular team WOD! You DO NOT have to have a partner ahead of time. Just show up and we will find you a teammate! CFHSV Running & Endurance WOD: In teams of 2 or 3: 400m sled drag 135/95 *partner A drags sled while partner B runs 400m, keep switching back and forth until the sled has been pulled 400m* rest 1 minute, then: max reps jump squats (performed conga style, 1 minute per person on the team) rest 1 minute, then: 4 x 50m run/50m sprint