Thursday July 14th, 2011
KIDS
Warm up: Â Back to Back shuffle, Handwalks with partners
Skill:Â Â Monkey hangs/Nutrition (What’s a carb?)
WOD: Â 5 min AMRAP Â Box jumps x 6, squat on ball x 6, push ups x 6
Game:Â Â Musical Chairs
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TEENS
Warm up: Â Back to back shuffle, handwalks shuttle run
Skill:Â Â Monkey hangs/ 360’s/ Nutrition (What is a carb?)
WOD Â 10 min AMRAP Â Box jumpsx 10, squat on ball with db x10, push up x 10
Skill: Â Front Squat
Stretch
Study
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WOD: Back Squat
60% BWÂ Â 3-3-3/100m Row
70% BWÂ Â 3-3-3/100m Run
80% BWÂ Â 3-3-3/100m Row
90% BWÂ Â 3-3-3/100m Run
BWÂ Â Â Â Â Â Â Â Â Â 3-3-3/100m Row
110% BW 2-2-2/100m Run
120% BW 2-2-2/100m Row
130% BW 2-2-2/100m Run
140% BW 1-1-1/100m Row
150% BW 1-1-1/100m Run
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1 Rep Back Squat for PR
Finish with 100m Row
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