Addie ran the 2014 Oyster Festival’s 5k
We just LOVE our CFOIB Kids
warm up:
2x
5 walking lunges=>5 backward walking lunges=>10 dot drills=>8 rocket step ups (alt legs)=>25 jumping jacks
3:00 min “BEEP Running”
2:00 min of group stretching
skill:
wall walks
jump to support
WOD:
AMRAP….(coach tells you when to stop)
3 burpees
5 air squats
7 push press (PVC – training bar)
GAME & Post WOD Snack
warm up:
5:00
shuttle run relays
skill:
clean & jerk (pvc – training bar)
WOD:
“Baby Grace”
15 clean & jerks
*to get ready for this Wednesday’s Barbell for Boobs at OIB 4:30-7:00!
warm up:
5:00 min of “Farmers & Lumberjacks”
2x Becks Burpee Relay
skill:
bar hangs (with active shoulders who can hang the longest?)
handstand holds (partner and wall)
WOD:
For Time:
row 400m
50 jump rope
40 mountain climbers
30 jumping jacks
20 log jumps (step up ok)
10 v – ups
Game & Healthy Snack
* Come out and Run the Muddy Oyster with CFOIB! CF Kids run at 11:00.
warm up:
3x
30 sec jumping jacks
30 sec grasshoppers
30 sec air squats
30 sec plank hold
skill:
rope climbs
bar hangs
WOD:
AMRAP
Shuttle Run Relay with WOD stations
warm up:
3x
10 zombie walks => 5 jumping squats => 10 walking lunges => 5 push ups => 10 sit ups
skill:
pull ups
handstand holds
WOD:
4 RFT
25m shuttle run
5 jumping pull ups
3 burpees
Game & Healthy Snack
warm up:
row 5:00 min
5 baby elephants => 10 mountain climbers => 10 zombie walks => 10 arm circles (forward & backward)
skill:
OHS
WOD:
AMRAP…..
100m run
5 OHS
100m run
5 burpees
Game & Healthy Snack