Monday December 15, 2014

Ages 6-9

Warm-Up:
Tabata squats

Focus:
 Hang Power Clean - Focus on dip and pulling with fist

WOD:
10:00 min AMRAP
5 burpees
10  hang power clean, unloaded-8# dumbbells
15 squats

Ages 10-13

Warm-Up:
3x or 5:00
Zigzag handstand walk or bear crawl => 3 cartwheels => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 50-meter high-knee skip => 50-meter back pedal

Skill:
Back Squat: Find your 1 rep max

WOD:
6:00 AMRAP
20 mountain climbers
5 toes-to-bar