WOD Kids & Teens Saturday 11/4/17

by | Nov 3, 2017 | Kids & Teens WOD

Warm-Up
Jog 400 m
Then:
30 seconds each of:
Push Ups
Mountain Climbers
Squats
Jump Touch
Toy Soldiers

WOD prep
Overhead Squat

WOD
Middle School/High School
Minute 0 to 3 (3 minutes)
10 Overhead Squats
20m Plate push (10m up 10m back)
Rest minute 3 to 4 (60 seconds)
Minute 5 to 9 (4 minutes)
10 Overhead Squats
15m plate push
Rest 9 to 10:30 (90 seconds)
Minute 10:30 to 15:30 (5 minutes)
10 Overhead Squats
15m Plate Push

8-10 year olds
3 rounds for time
10 over head squats with dowels
10m plate push (5 up/ 5 back)

Post WOD CHALLENGE:
Press
Take 7 minutes to establish a 5 rep max
8-10
Max hang on pull-up bar then max plank hold.