WOD Kids & Teens Wednesday 10/18/17

Warm-Up Coach’s Choice WOD prep Overhead squat & pull-up practice WOD EMOM 20 Odd minute 2 overhead squats Even minute 3 strict pullups or ring rows @ Minute 5,10,15 & 20 perform 10 burpees. Post WOD...

WOD Kids & Teens Monday 10/16/17

Warm-Up Medicine Ball Warm Up WOD prep Push Press/Hang power clean WOD 8-10 year olds 3 rounds for time 10 cal row 10 DB hang power cleans 10 DB push press 10 box jumps MS/HS 3 Rounds of 1 Minute at each exercise. Row for Calories Push Press Hang Power Clean Box Jumps...

WOD Kids & Teens Saturday 10/14/17

Warm-Up Coach’s Choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) *Each round, add an additional 2 Burpee Broad Jumps Post WOD...

Kids and Teens Wod Friday 10/13/17

Warm-Up 3 Rounds at a Warm Up Pace Jog 100m 5 Push Ups Lunge Walk 15m 5 Sit Ups Broad Jumps 5 Toes to Bar WOD prep Push press build to a perfect 5 WOD AMRAP 7 5 Chest to Bar Pull Ups 7 GHD Sit Ups 9 Box Jumps Post WOD...

Kids and Teens Wod Monday 10/9/17

Warm-Up Coach’s Choice WOD prep Prep and practice the movements WOD Teams of 2 switch every 30 seconds 2 rounds 2 minutes of goblet squats 2 minutes of Russian KB swings 2 minutes of Box jumps 2 minutes of HR push-ups 2 minutes of MAX cal bike 2 minutes rest...