warm up:
Mix Tababta of skill work:
3x
20 sec jumping jacks
20 sec air squats
20 sec bear crawl
skill work:
supermans to hollow holds
roving planks through cones
WOD:
“mini 15.3”
7:00 AMRAP
25 wall balls
50 su’s
*wallballs can be unweighted – 4# thrown to 6ft target
GAME and Snack!
warm up:
3:00 min Group Stretches
Tabata Fun:
see saw squats
grasshoppers
sit ups
jumping lunges
skill:
OHS
WOD:
For Time…
12-9-6-3-
OHS
shuttle run
Game & Healthy Snack
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