2-21 Kids

Happy Birthday Zach

WOD #1 – 6 Min AMRAP

10 Box Jumps

10 Burpee over bar

10 Situps

WOD #2 – 6 Min AMRAP

5 Ring Rows

Broad Jump

10 Mountain Climbers

2-14 Kids

Alden’s Birthday WOD

12 min AMRAP

25 jump ropes

10 Situps

10 Box Jumps

3 Wall Climbs

Kids 2-7

Happy Birthday Halle.

On your birthday you get to help me make the WOD for the day.  If I have missed your birthday (Knox) then get with me after class and lets come up with a WOD.

6 Min AMRAP

10 Push Up

10 Mountain Climbers (each leg)

10 Push Press

 

then

6 Min AMRAP

25 Jump Ropes

10 Sit Ups

10 Box Jumps

1-31 Kids

6 Min Amrap

4 Toes to Rings

8 pushups

4 sit ups

then

6 min AMRAP

10 squats

20 jump ropes

bear crawl down

broad jump back

1-26 Kids

 

WOD

in teams of 4 perform the following:

2 rounds of

15 pushups

15 squats

15 burpees over bar

15 situps

then

Carry wallball 400 m as a team.  Ball can not touch the ground or there is a 50 M penalty.

1-24 Kids

WOD – How well can you pick exercises.

Be there for the experience.

Kids 1 – 19

 

AMRAP in 13 min

5 pullups (Jumping or band)

10 push ups

15 squats

Kids 1-17

 

WOD

AMRAP in 6 min

5 thrusters

5 push ups

5 front squats

10 mountain climbers (5 each leg)

Then

AMRAP in 6 min

weighted lunge down turf

broad jump back

10 burpees

BK 12-21

 

NOTE: There will not be a class Thursday the 22nd.  We will resume next Tuesday the 27th.

Skill
Thrusters
Warmup
pushups
Med Ball Dead lifts
Sit ups
Dot Jumps
Lateral Jumps

WOD
250 M Row
10 Pushups
20 Thrusters
10 Situps
20 box jumps
250 M Row

Cool Down
Stretch

Game
Relay Races

BK 12-15

Skill Work
Thrusters
Overhead Squats

Warm Up
2 rounds
1 minute of Side hops over line(30 seconds each leg)
1 minute of bear crawl
1 minute of supermans
1 minute of jumping squats
1 minute of jogging laps around gym

WOD
Amrap in 12 minutes
5 push ups
10 sit ups
30 jump ropes

Cool down
Stretch