The next 30 days are going to get pretty interesting.... One of our Coaches had a 'big' idea (personally...I can't wait to do some of these....and coach the rest!):
1. Each Coach writes down 6 WOD's
2. We take all the WOD's and throw them into a hat. Hopper Style...
3. Last week Friday and Saturday's athletes drew out WOD's from the hat in no particular order.
4. We posted the WOD's in order on the White Board for the next 30 days- IN ORDER as they were pulled.
We will leave the WOD's up on the Board for Monday and then pull them down.
What a 15 yr old Clean looks like.
Warm Up:
6 Minutes of Rowing - 3min at 3:45 and 20 strokes/min pace. Then 2nd 3 minutes at 2:30 or less pace - still keeping the 20 strokes/min pace
2x - 30 second Hand Stands - 15 sec rest between efforts
2x - 15 reps of Front Squat/Jerk - Jerk on the ascent of the Front Squat. Recover Jerk as if the bar weights 200 lbs.
Sport:
Side-to-side box jumps; where each foot must touch floor and top of the box. Over the box = 1 rep. Back over the box = 2 reps. Etc...
WOD:
15 OHS (M=95/W=65)
21 DU's
4 Rds
What a 60 Year Old Clean looks like.
Point being...it doesn't matter what age...this full body - multi joint exercise of one of the best for overall body conditioning!
No comments:
Post a Comment