KidsFit 12162014
Warm Up:
4 Rounds
20 Lunges --> 10 Air Squats --> 5 Push Ups
Skill 1: Goblet Squats (que: Pockets below knees)
Strength 1: Pull- Up
Skill 2: Wall Walk and Handstand Hold
Strength 2: L-Hold for time (winner takes all)
Conditioning:
For Time 5 Rounds
5 Dive Bomber Push Ups
10 Med ball step ups
20 Ski Jumps
WOD 121814
Thursday December 18
A. Power clean, build to a heavy single in 12:00
+
AMRAP in 10:00
400 meter row
12 KB swings
8 KTE
+
3 sets:
200 meter sprint
2:00 rest
WOD 121714
Wednesday December 17
A. Bench press, 4-3-2-2, 2:00 rest
B1. Front rack walking lunge, 3x10 steps, :30 rest
B2. HR push ups, 3x12, 2:00 rest
+
4 rounds for time:
10 DB thrusters
10 CTB pull ups
WOD 12162014
Tuesday December 16
A. 1 power snatch + 1 hang power snatch, 5x1, 2:00 rest between sets
+
EMOM for 15:00
1st min- 5 shoulder to overhead (65/95)
2nd min- 7 burpees over the bar
3rd min- 30 double unders
+
not for time:
accumulate 2:00 plank hold