WOD – 5 rounds for time 5 DB Front Squats 10 Star Jumps 5 Burpee Broad Jumps GAME!
Warm Up 2 Rounds 1 minute skipping 100 metre run 10 Box Jumps Skill Work New Skill – Split Jerk WOD Split Jerk 3-3-3-3
Warm Up Team Row – concentrating on technique learned last week 3 rounds for Time: 400 metre run 20 Squats 40 Lunges Skill Work Ring Holds Roll to Stand Pistol/Partner Assisted Pistols
WOD – AMRAP – 8 minutes 100 metre run 10 Box Jumps 10 Hanging Knee Raises GAME!
Skill Work Rowing Technique then 500 metre row test Skill Work 2 Rope Climbs
Skill Work Rowing Drills – leg;arms;arms and legs WOD – AMRAP – 8 minutes 75 metre row 5 Burpees 8 Knee Raises GAME! Max Stack
Warm Up Trainer Led Warm Up Skill Work Ring Holds Roll to Stand Pistol/Partner Assisted Pistols WOD “Mini Angie” – For Time: 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats
Skill Work Rotational Warm Up WOD – AMRAP – 8 minutes 4 Burpees 8 Sit Ups GAME!
Skill Work Max Strict Pull Ups – rest 3 minutes between sets AMRAP – 10 minutes 10 Squats 10 Push Ups 10 Box Jumps * Add 2 reps every round
Warm Up Rotational Warm Up WOD – 5 rounds for time 2 metre log roll 5 Squats 50 metre run whilst waving hands in the air GAME – Squat Potato – Based on traditional hot potato. With music playing, kids sit in a circle passing around a soccer ball. When the music stops, the child
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