Archive | June, 2012
Aside

June 28, 2012

Warm Up:
250m jog (100m for cubs)
then
3 Rounds:
10 Shoulder Pass-throughs
4 lateral hops right
4 lateral hops left
10 Sit-ups
Skill:
Ropes
WOD:
Fran with a roll
21-15-9
Thrusters
Ring Rows
After each round do 2 forward rolls.

Game:

Kids choice!

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Aside

June 27, 2012

Warm Up:
250m jog (100m for cubs)
then
Mixed tabata
Skill:
Dot Drills
WOD:
AMRAP in a given amount of time
5 box jumps
Roving plank 10m
5 box jumps
Roving plank 10m
5 box jumps
Roving plank 10m
30M Carioca between rounds
Game:
Scavenger Hunt
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Aside

June 26, 2012

Warmup

250m jog, then

2 rounds

  • Sprint 15m – spin 360
  • Backward Run 15m – spin 360
  • Sprint 15m – spin 360
  • Skipping high knees 15m – spin 360
  • Backward skipping high knees 15m – spin 360
  • 10 basic dot drill

Skill

Thruster review

WOD

8:00 min. AMRAP:

  • 10 Thrusters
  • 20 Walking lunges

Game

Ball hunt

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