Term 4 Week 9 Warmup: 5 burpees => 2 wall walks => precision jump => fast feet x 10 => 25-meter sprint => 25-meter jog WOD: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 8 push presses 16 mountain climbers Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions [...]
Term 4 Week 9 WOD: Team: 2 people in a team Wod 1: Max Push-ups in 3 minutes One person performs push-ups one holds plank Wod 2: Max Pull-ups in 3 minutes One person holds onto bar while other performs pullups Wod 3: Max Shoulder to Overhead in 3 minutes One person holds bar in [...]
Karen 150 Wall Ball for time
7 Rounds 5 L-Pull ups 20 Wall Balls 20 Hip Ext
15-13-11-9-7-5-3-1 reps for time Handstand push-ups Ring dips 200m Run
Term 4 Week 8 Skill: 3x or 5:00 Bear crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 50-meter run => 3 broad jumps WOD: 10:00 AMRAP 8 deadlifts, 8 thrusters, 8 ring monkey hangs Skill: Pistol Squat Practice Monday Kids Class @ 5pm Wednesday Kids Class [...]