Kids & Teens WOD 9/1/17

Warm-Up Coach’s Choice WOD prep Dumbell Hang Power Cleans WOD 15 Minute Clock Run 800 M Then AMRAP 3 Dumbell Hang Power Cleans 6 Dumbell Front Squats 9 Push Jerks 12 Abmats 1 Rope Climb Post WOD...
WOD Friday 9/1/17

WOD Friday 9/1/17

Hailey Warm-up Coach’s choice WOD prep Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. For the squat clean build up to a weight that...
WOD Thursday 8/31/17

WOD Thursday 8/31/17

Warm-up Coach’s choice WOD prep Prep the movements at a pace that is about 80 to 85% of your max speed. 30 seconds max burpees rest 30 seconds 30 seconds max cal bike rest 30 seconds 30 seconds max sit-ups If you can hit the numbers as prescibed below perform it...
WOD Wednesday 8/30/17

WOD Wednesday 8/30/17

Warm-up Coach’s choice WOD prep Prep the movements WOD Back squats 5 x 5 across(80 to 85% of 1rm) After each set of squats perform a set of 10 walking KB lunges(AHAP) *Rest as needed between sets. After party: Team sled push each person pushes the sled 10m 5x....

WOD Tuesday 8/29/17

Warm-up Coach’s choice WOD prep Attempt a max-rep set for 90 seconds. Consider using the following chart as a guideline to determine which scale to use for double-unders: 75+ = perform as prescribed 25-75 = perform the Option 2 rep scheme Less than 25 = Option 3...