WOD Kids & Teens Marathon Monday 4/15/19

by | Apr 15, 2019 | Kids & Teens WOD

Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Marathon Monday Kids 8-11  For time Teams of 2.  1 person works while the other rests.  Divide the runs and calories up however you like For time 26 – 20 m shuttle runs 26 Goblet squats 26...

WOD Kids & Teens Saturday 4/13/19

by | Apr 12, 2019 | Kids & Teens WOD

Warm-Up: 5 to 11 year olds Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can...

WOD Teens Friday 4/12/19

by | Apr 12, 2019 | Kids & Teens WOD

Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: 2 rounds 400 m run 15 Push press (95,65) 12 toes to bar *Rest 5 minutes Then repeat the 2 rounds. Post WOD: Grab a foam roller and perform the agile...

WOD Kids Thursday 4/11/19

by | Apr 11, 2019 | Kids & Teens WOD

Warm-up Med Ball Warm Up WOD Prep: Sumo Deadlift High Pull WOD AMRAP 10 5 Push Ups 10 KB Sumo Deadlift High Pulls 15 Double Unders Post WOD: CHALLENGE 500 m sprint row

WOD Tuesday Kids 4/9/19

by | Apr 8, 2019 | Kids & Teens WOD

Warm-Up: 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10 m zig zag side shuffle through the cones. WOD prep: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning...

WOD Kids & Teens Monday 4/8/19

by | Apr 7, 2019 | Kids & Teens WOD

Warm-Up: 400 m Indian medball run WOD prep: Max height box jump WOD: For time 800 m run then 21-15-9 Wall balls  Double KB dead lifts  then 800 m run Post WOD: Banded hamstring stretch ”...