Wednesday, August 6 WOD

Sam has been Woking Hard and has Definately made a lot of Progress This Summer.....Great Job!!

Mixed Up the WODS a little Today!!

9:00 Group (11-14):

Agility Drills, Then...

Main WOD- a Mixture of:

Trap Bar Farmers Walk

Bear Crawls

Overhead Plate Walks

Finished Up with some Pull-ups and Back Extensions

10:00 Group (6-9)

Main WOD:

Minute Ladders (1 rep of each the first min, 2 mins of each the 2nd min, etc) of:

Burpees/Sit-ups/Squat or Overhead Squats

We got up to the 6 minute mark and then worked our way back down to 1

We also Played a lot of the "Stick Foot Tap Game"

11:00 Group (11-14)

Agility Drills, then....

2 Person Team WOD of:

10 White Line Laps of Bear Crawls

50 Hindu Push-ups

75 Plate Zercher Squats

150 Walking Lunge Steps

75 Sit-ups

10 White Line Laps of Crab Walks

Teens:

Strength- Back Squats/Pull-ups

Conditioning- As many Rounds in 15 Mins of:

5 Man Makers

5 Jumping Sit-ups

Run 1 Lap