Tuesday November 11, 2014

Ages 6-9

Warm up
5min
Bear crawl => 10 lunges => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => speed ladder => broad jump => 25-meter high-knee skip => 25-meter side shuffle

Focus:
Deadlift – focus on angry gorilla with straight arms and flat back throughout movement

WOD:
8:00-10:00 AMRAP
6 deadlifts Bar or Kettlebells
8 pull-ups 
10 mountain climbers

Ages 10-13

Warm-Up:

3 Rounds:
Handstand Walks or bear crawls - 5 burpees - 5 mountain climbers - 15 sec squat hold - dot drills - butt kicks

Strength:
Front Squat 7x5 @ 60% BW

Wod:
12-9-6
- Front Squat 35/15
- Push Press 35/15
- Box Jump