SKILL WORK Planks and Stink Bugs WOD – 3 Rounds for time (8 to 12 year olds) 10 Push Ups 10 Box Jumps 60 metre Shuttle Run WOD – 3 rounds for time (5 to 7 year olds) 10 Push Ups 10 Box Jumps 60 Metre Shuttle Run GAME!
WARM UP – PARTNER 10 MEDICINE BALL SIT UPS 10 ALTERNATING LATERAL TWISTS WOD 1 – PARTNER WOD – AMRAP 10 MINUTES Partner 1: Row 200 metres Partner 2: As many as possible while the partner rows of: 5 Push Ups 10 Single Arm DB Snatch 15 Air Squats MAX HEIGHT BOX JUMP then Partner
WOD 1 – STRENGTH Squat Clean 3-3-3-3-3 WOD 2 – CONDITIONING 21-15-9 KB Swings Box Jumps
WOD 1 – STRENGTH Deadlift 3-3-3-3-3 WOD 2 – CONDITIONING Tabata – Ball Slams
WOD – 3 Rounds for time (8 to 12 year olds) 1 Handstand Kick Up 10 Box Jumps 100 Metre Run WOD – 3 rounds for time (5 to 7 year olds) 1 Handstand Kick Up 10 Box Jumps 100 Metre Run GAME!
WOD – 5 Rounds for time (8 to 12 year olds) 1 Wall Walk 10 Step Ups 10 Lunges WOD – 5 rounds for time (5 to 7 year olds) 1 Wall Walk 10 Step Ups 10 Lunges GAME!
Warm Up – Partner Broomstick Over and Under Skill Work Scaling for Pull ups – Jumping Chest to Bar is scaling 2 mini rounds of Cindy – 2 Pull ups/ 2 JC2B, 5 Push Ups and 5 Squats WOD – “Cindy” – AMRAP 20 minutes 5 Pull Ups 10 Push Ups 15 Squats
10 Kipping Swings 10 Star Jumps 10 Squats 10 Push Ups Skill Work Ring Dips/Assisted Ring Dips WOD Bench Press: 3-3-3-3
WOD – As many rounds as possible in 15 minutes (8 to 12 year olds) 10 Hanging Knee Raises 10 Sit Ups 10 Tuck Jumps GAME!
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