Teen: Sunday, July 6, 2014

DSC_0539Teen

Warm-Up:
3x or 5:00
Handstand hold/attempt => forward roll => inchworm => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 50-meter back pedal

Skill:
Press; focus on proper bracing for spine/midline

WOD:
Varsity:
50 double-unders
40 push-ups
30 lunge steps, 35#/30# dumbbells
20 shoulder presses, 35#/30#
1000-meter row

Junior Varsity:
50 double-unders
40 push-ups
30 lunge steps, 25#/20# dumbbells
20 shoulder presses, 25#/20#
1000-meter row

Novice:
50 double-unders
35 push-ups
25 lunge steps, 20#/15# dumbbells
15 shoulder presses, 20#/15#
750-meter row

Skill/Challenge:
3x
1:00 plank hold
200-meter run
Cooldown:

Mobility
Study:
5:00-10:00
Math word problems

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