Tuesday December 2, 2014

Ages 6-9

Warm-Up:
3x or 5:00
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:
10:00 min AMRAP
6 deadlifts, unloaded-light kb
8 pull-ups or monkey hangs
10 mountain climbers

Ages 10-13

Skill:
Gymnastics hollow for pull-ups and handstand push-ups

WOD:
1000-meter row
80 mountain climbers
60 strict pull-ups (wrap thumbs)
40 burpees
20 strict handstand push-ups
100 double-unders