Archive | October, 2011
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October 31, 2011

By on October 31, 2011 in W.O.D.

Boo!

Warm Up

Obstacle Course

Skill

Monkey Hang

WOD

  • 10 second handstand hold
  • 10 dumbbell push press
  • 10 jumping jacks
  • 10 walking lunges

Game

Pumpkin relay race and SMASHING!

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October 26, 2011

By on October 26, 2011 in W.O.D.
Warm Up:
Silly run, then
3 rounds of
20 sec Handstand kick-ups
20 sec Jump roe
Skill:
Push Up
WOD:
Mixed tabata-  Coaches will call out a different exercise for each seconds of work  (Squats, push ups, tuck jumps, sit ups, jumping jacks, burpees, high skips, mountain climbers)
Game:
Kids choice
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October 19, 2011

By on October 19, 2011 in W.O.D.

Warm up: 3 Rounds
20 Jump Ropes

10 Box Jumps

5 Push Ups

10 second Plank Hold

Skill work:

Sumo Deadlift Highpull

WOD:

AMRAP

Running

Game!

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