Thursday December 4, 2014

Ages 6-9

Warm-Up:
Tabata: 2 mins each

Single jumps, sit ups, squats

Focus:
Dip-pop-Drop-Stand

WOD:
5 rounds
50 single jumps
6 one-arm hang dumbbell power cleans, alternating arms, unloaded-8#
10 squats

Game:
5:00-10:00
Max Stack – Using soft but sturdy items such as small crash mats or martial arts pads, create stacks for kids to split hurdle. Gradually add to the stack to allow each child to attempt his or her own max running hurdle.

Ages 10-13

Skill:
Push press – dip mechanics

WOD:
10:00 AMRAP
15 push presses, 
20 walking lunges
10 box jumps