4/22/2014

WOD

:30 Air Squats :30 Rest

:30 Push Ups :30 Rest

:30 KB Swings :30 Rest

:30 Sit ups :30 Rest

:30 Walking Lunges :30 seconds rest

3 rounds for reps

Rest 1 minute between rounds

4/14-4/21/2014

Spring Break! Enjoy your week!

Back to posting WODs on Tuesday, April 22nd.

4/11/2014

WOD

Run 400 M.

25 Pull Ups

50 Push Ups

75 Air Squats

400 M. Run

4/10/2014

7th and 8th Period

Rest Day- See rest day activities binder

8th Period Only Students 
WOD

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 15/25/35/45 # dumbbell snatches (alternating right/left)
2 minutes of double-unders
2 minutes of dumbbell snatches (alternating right/left)
3 minutes of double-unders
3 minutes of dumbbell snatches (alternating right/left)

 

4/9/2014

WOD

5 Minute AMRAP #1 

10 Sit Ups

10 Push Ups

Rest 2 Minutes Then:

5 minute AMRAP #2

10 Pull Ups

10 Hang Power Snatch- Bar Only

 

4/8/2014

WOD

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 15/25/35/45 # dumbbell snatches (alternating right/left)
2 minutes of double-unders
2 minutes of dumbbell snatches (alternating right/left)
3 minutes of double-unders
3 minutes of dumbbell snatches (alternating right/left)

 

4/7/2014

Skill: Squat Clean
Varsity:
21-15-9
Squat Cleans, Boys 65 pounds/Girls 45 pounds
Pull-Ups
Junior Varsity:
21-15-9
Squat Cleans, 25-35 pounds
Pull-Ups
Novice:
21-15-9
Squat Cleans, 10-20 pounds
Pull-Ups

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