warm up:
5:00 min
Group warm up and stretches (led by volunteer)
then 3x
6 med ball (unweighted or 4#) thruster pass
3 wall walks
10 sit up ball pass
3 burpees
Max single unders in 1:00
rest
Max push ups in 1:00
WOD:
3 Min AMRAP of:
5 med ball dead lifts
6 lunge steps
7 box jumps or plate jumps
Rest 2 mins, GO AGAIN!
Rest 2 mins, GO AGAIN!
Game & Healthy Snack
warm up:
group led stretches
3x
shuttle run relay
skill:
snatch (pvc)
WOD:
“Mini Games WOD”
AMRAP 6 min
9 hanging knees to chest
6 MB deadllifts
3 PVC snatches
*Cash Out
row 500m or Row Fishy Game
Game Time & Healthy Snack
warm up:
2:00 min
group led stretches
2x
3 laps around box=> 10 box jumps=> 5 ring rows=> 6 sampson stretches
skill:
handstand holds
rope climbs
WOD:
AMRAP
row 5 cal
5 wall balls
5 burpees
Game:
Jump your object!
warm up:
3x or 5:00 of:
handstand holds on the wall=> 10 arm circles (forward and backward)=> 5 slow squats (hold 5 seconds in the bottom of the squat)=> row 50m
skill:
pull and push that Pink Prowler
WOD:
AMRAP…….
row 75m
30 mountain climbers
10 ab mat sit ups
Game:
hurdle jumps
warm up:
5:00 min of ‘Dance to the Music’
3:00 group led warm up
skill:
“BeepTest” running
WOD:
AMRAP….
Bear Crawl through cones 10m
5 single leg hops over line R
5 single leg hops over line L
6 tire step up / step down
8 (unweighted -db) walking lunges
GAME:
Fishy Fishy….