WOD Kids & Teens Monday 4/1/19

Warm-Up 10 Air Squats 10m Crab Walk 10 Sit Ups 10m Bear Crawl 10 Russian Kettle Bell Swings 10m Cartwheels 10 Tuck Jumps 10m Broad Jump WOD prep Practice the power snatch and hang power snatch. WOD “Randy” In 2 heats. 75 Power Snatches (or Hang Power Snatches) For...
WOD Monday 4/1/19

WOD Monday 4/1/19

Warm-Up: Roxanne Burpees WOD prep: Russian kettlebell swings & Burpees.  Warm to WOD weight. WOD: Fools Gold for time Option 1 Opens: For Time 300 Russian KB Swings (70,53) *EMOM – 5 Burpees* The wod will start with 5 Burpees.  Once the 5 burpees...
WOD Sunday 3/31/19

WOD Sunday 3/31/19

Warm-Up: Coach’s choice WOD prep: Prep the hang power snatch to heaviest WOD weight. WOD: Janabell AMRAP 4 3 Hang Power Snatches, (95,65) 6 Push-ups 9 Air Squats 12 calorie row Rest 4 minutes  AMRAP 4 3 Hang Power Snatches, (115,75) 6 Push-ups 9 Air Squats...

WOD Kids & Teens Saturday 2/30/19

Warm up: 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10m carry. Use farmers bars or kettle bells WOD “Team of 2 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Switch row every 200m Switch...
WOD Saturday 3/30/19

WOD Saturday 3/30/19

Bryan Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Peaky Blinders(40 minute cap) For Time 1 mile Run Then, 4 rounds of: 3 Rope Climbs 18 Thrusters (95,65) 12 Burpees over the bar 1 mile Run *Wear a Weight Vest if you have one. Option 2 performance:...
WOD Friday 3/29/19

WOD Friday 3/29/19

Warm-Up: Coach’s WOD prep: Prep the swing and push press WOD: Boondock Saints AMRAP 20  10 Push Presses (115,80) 10 Kettlebell Swings (53,35) 10 Box Jumps (24,20) @ 4-8-12 & 16 minute mark run 200m Scaling: Reduce the weight on the presses and...

WOD Kids & Teens Thursday 3/28/19

Warm-up: 3 Rounds 1 Hanstand roll out -> 5 Dot drills -> 10 yd Lunge walk -> 5 Burpees WOD Prep: Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by...