WOD Kids & Teens Friday 3/2/18

by | Mar 2, 2018 | Kids & Teens WOD

Warm-Up
2 minute row 
Then 1 rounds of
10 dowel passovers- 10 Alternating spiderman turn outs.
5 Barbell dead lifts- 10 Alternating heel toe grabs.
5 Barbell hang cleans-10 alternating Sampson stretch
5 Barbell front squats-10 Quad grabs
5 barbell strict press-Downward dog/ Upward dog 5X

WOD prep
Prep the max clean to 65% 75% of 1rm/ Practice bar facing burpees between practice lifts.
Warm-up dumbell squats to wod weight.

WOD
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed Girls use 10-lb. dumbbells, stepping burpees allowed.

* Scale loads as needed

Post WOD
Mobilize