Friday, June 20

We finished up a great week.

Excellent Work everybody!!

6-9 Year Olds:

We did some agility ladder work. Worked on some air squat and standing overhead press technique work. We separtated this WOD into 2 groups:

8-9 Year Olds:

Run 2 Laps (400 meters)

Burpees and Standing Overhead Press- 20/15/10 of each exercise

Run 2 Laps

6-7 Year Olds:

Run 1 Lap

Burpees and Standing Overhead Press- 20/15/10 of each exercise

Run 1 Lap

Teens:

After a good warm-up and some agility work we did:

Deadlift (worked on technique and built up to a few hard sets while keeping good form)

Then our conditioning was:

Run 3 Laps (600 meters)

20 x Barbell Push Press

10 x 20" Box Jump

Run 2 Laps (400 meters)

15 x Push Press

15 x 20" Box Jump

Run 1 Lap (200 meters)

10 x Push Press

20 x 20" Box Jump

For Fun we did some Forward and Backward Sled Drags and some Rope Sled Pulls

Here's Gabe showing us a pretty good "rack" position for the Overhead Press

Here's Mark doing some hand over hand Sled Pulls