www.dirtymyrtlemudrun.com
Warm Up:
2:00 group stretching
2x:
forward roll=> 10 spinderman walks=> 20 jumping jacks=> bear crawl thru cones
WOD:
21-15-9
push press (DB or unweighted)
K2E
*cool down/ skill work:
jog/ walk 400m
balance work (tree pose)
warm up:
row 4:00 min or play Fishy Row Game
10 jumping stars=> 10 heel walks=> 10 tip toe walk backwards=> 10 spiderman=> 10 superman=> jump rope 1:00 min
WOD:
For Time:
Obstacle Course Fun (skills and drills to prepare us for our mud run)
crawling/climbing/jumping/running
Game:
water balloon toss
*may want to bring a towel
warm up:
5:00min Farmers & Lumberjacks
then as a group: 20 jumping stars=> 15 grasshoppers=> 10 tire jumps=> 5 burpees
WOD:
10:00 AMRAP:
10 squats
100m run
skill/ cool down:
rope climbs
Game & Healthy Snack
warm up:
run 200m=> zombie “high” walks x 10=> walk on heels x 10 steps=> backward lunge x 10=> bunny hops x10=> walk on tippy toes x 10 steps
WOD:
12oom run
at 400m, stop and do 30 air squats
at 800m, stop and do 20 push ups
at 1200m, stop and do 10 burpees
cooldown/skill:
handstand practice
25 ab mat sit ups
warm up:
25 jumping stars=> 20 windmills=> 15 mou
ntain climbers=> 10 down dog=> 5 slow air squats *hold bottom of squat for 10 sec
then as a group:
run/skip/speed walk 400m for 10 minutes
skill:
hand release push ups
planks
WOD:
2:00 min @ each station for CFOIB kid FUN:
A.) hula hoop
B.) jump rope
C.) hop scotch
D.) pink prowler
GAME & Healthy Snack
Warm Up:
5:00 min : Group Stretching
Skill:
run/ walk fast for 15:00 (as many 400m as possible)
WOD:
CHIPPER FOR TIME:
40 jumping jacks
35 mountain climbers
30 speed skaters
25 air squats
20 log step ups or jumps
15 burpees
10 ab mat sit ups
5 sand bag dead lifts (10#)
Game & Healthy Snack