Kids & Teens WOD 9/22/17

Warm-Up Coach's Choice WOD prep Strict Press 3,3,3,3,3 WOD 15-12-9-6-3 Shoulder to overhead Abmat situps Pullups Post WOD...

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Kids & Teens WOD 9/21/17

Warm-Up Coach's Choice WOD prep Rope climbs WOD AMRAP 14 300 M Row 6 Burpees over the rower 9 Wallballs 1 Rope climb Post WOD...

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Kids & Teens WOD 9/20/17

Warm-Up Coach's Choice WOD prep Ring rows WOD 3 rounds 400 M Run 21 Kettlebell swings 12 Ring rows Post WOD...

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Kids & Teens Wod Monday 9/18/17

Warm-Up Coach's Choice WOD prep Hang Power Clean WOD Middle School/High School 8 Minute Ladder 2 Hang Power Cleans 2 Burppes over the bar 2 toes 2 bar *Add 2 reps each round Kids 8-10 3 rounds for time 8 DB hang power cleans 8 Burpees over a hurdle 8 toes to bar Post...

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Kids & Teens WOD 9/16/17

Warm-Up Coach's Choice WOD prep handstands WOD Teams of 2 AMRAP 20 10 Handstand Pushups 400 M Row 30 ball slams 20 partner medball abmats Post WOD...

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Kids & Teens WOD 9/15/17

Warm-Up Coach's Choice WOD prep Ring Dips WOD AMRAP 12 5 ring dips 100 m sand bag run 5 high box jumps Post WOD...

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Kids & Teens WOD 9/14/17

Warm-Up Coach's Choice WOD prep Turkish Get Ups WOD 7 Rounds for time of: 10 Kettle Bell Swings 10 Goblet Squats Run 100 m (kids do 5 rounds) Post WOD...

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Kids & Teens WOD 9/13/17

Warm-Up Coach's Choice WOD prep Overhead walking lunge 10 m heavy WOD 5 rounds 4 deadlifts 6 hang power cleans 8 push jerks Post WOD...

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Kids & Teens WOD 9/11/17

Warm-Up Coach's Choice WOD prep double unders / speed steps WOD For Time 100 Speed Steps 800 M Run 60 abmats 40 wall balls 20 toe 2 bar Post WOD...

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Kids & Teens WOD Saturday 9/9/17

Warm-Up Coach's Choice WOD prep Overhead Squats WOD 5 Rounds 10 Pullups 10 Overhead Squats 100 M Sprint Rest 1 Minute After each Post WOD...

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