Teen: Friday, August 29, 2014

DSC_0001Teen

Warm-Up:
3x or 5:00
Handstand hold/attempt => alligator crawl => forward roll => precision jump => 2 cartwheels => speed ladder => basic dot drill x 10 => 5 perfect squats => 30 seconds in the bottom of the squat => pigeon stretch

Skill:
Lunge – focus on vertical shin/knee position and midline stability

WOD:
Varsity:
5 rounds
400-meter run
15 push presses, 35#/30#
15 front rack lunges

Junior Varsity:
5 rounds
400-meter run
15 push presses, 25#/20#
15 front rack lunges

Novice:
5 rounds
400-meter run
15 push presses, 20#/15#
15 front rack lunges

Skill/Challenge:
3x
5 x five-point squat drill
10 single-leg deadlift, unloaded-30#

Cooldown:
Mobility – hamstrings, shoulders

Study:
5:00-10:00
Number blocks

 

 

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