Archive | May, 2012
Aside

May 30, 2012

Warmup

250m jog (cats); 100m jog (cubs)

AMRAP

  • 10 jumping jacks
  • 3 360 degree plank rolls
  • 2 forward rolls

Skill Work

Air Squat relay

WOD

3 rounds of 30 seconds each of:

  • Knees to elbows
  • Box jumps
  • Mountain climbers
  • Rest

Game

  • End of the month – kids’ choice!
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Aside

May 29, 2012

Warm-up:
250m Run
3 rounds
2 Forward Rolls
5 Box Jumps
5 Sit-ups

Skill:
Over head squat with a PVC, weighted PVC, w/ Dumbells

W.O.D.
Every minute on the minute for a given amount of time:
10 KB/DB Swings
20m Suicide Run

Sprint out to the 5m cone, touch the touch the 5m cone and sprint back to the starting line.

Turn and sprint to the 10m cone, touch the 10m cone and sprint back to the starting line.

Turn and sprint to the 15m cone, touch the 15m cone and sprint back to the starting line.

Turn and sprint to the 20m cone, touch the 20m cone and sprint through the starting line.

—Rest 30 Seconds between each round.
—Each round you cannot complete in a minute you are owe 10 burpees.  Done after the wod.

Game!

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Aside

May 24, 2012

Warm-up:

30-20-10
Jump rope (sec)
Plank hold (sec)
Squats

Skill:

Back Squat

W.O.D.:

AMRAP of

  • 10 Ball slams
  • 5 Pull-ups
  • 3 Broad Jumps

Game!

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