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Teen: Sunday, November 23, 2014

Teen Warm-Up: 3x or 5:00 10-second bar hang => handstand walk or bear crawl => 3 broad jumps => 5 one-legged toe touches, each leg => basic dot drill x 10 => 100-meter run Skill: Rope climbs – focus on efficient use of legs WOD: Varsity: 8:00 AMRAP rope climbs 10 burpee
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Preteen: Sunday, November 23, 2014

Preteen Warm-Up: 3x or 5:00 5-second bar hang => handstand walk or bear crawl => 2 broad jumps => 5 one-legged toe touches, each leg => basic dot drill x 10 => 100-meter run Skill: Rope climb – focus on efficient use of legs WOD: 6:00-8:00 AMRAP 1 rope climb 5 burpees 1
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Elementary: Sunday, November 23, 2014

Elementary   Warm-Up: 3x or 5:00 Bar hang => bear crawl => broad jump => 5 one-legged toe touches, each leg => basic dot drill x 10 => 50-meter run Focus: Rope climbs – focus on foot placement WOD: 6:00-8:00 AMRAP 1 rope climb or beginner rope climb 5 burpees 10 wall ba
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Preschool: Sunday, November 23, 2014

Preschool Focus: Burpee – focus on getting to the floor safely Warm-Up: 3x or 5:00 Bar hang => bear crawl => broad jump => 5 one-legged hops, each leg => inchworm => 20-meter skip WOD: 3:00-5:00 AMRAP Tarzan rope swing => 3 burpees Forward roll => ball throw for a
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Weekly Cognitive WOD: 11/10/14-11/16/14

Math: Adding, Subtracting, Multiplying or Dividing Numbers Warm-Up: Inchworm Relay Focus: Wall ball shots – focus on proper shot technique versus basketball shot technique WOD: Partner workout – 6:00 AMRAP Partner A – 10 wall ball shots, 4#-10# Partner B – plank hold Switch after Part
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