WOD 013113

WARMUP

10 minute light jog
5 minute dynamic stretches
5 minutes static stretches

WORKOUT

 Run 400m
10 Burpees
Run 800m
20 Burpees
Run 1600m
50 Burpees

POST TIME

ESSENTIAL QUESTIONS

How should you breath while you run?
Why is it important for you to warmup?
What is the importance of the order of your warmup routine?
Where can you find examples of dynamic and static stretches?

WOD 013013

WORKOUT

7 RFT

• 20 Air Squats
• 15 Crunches
• 10 Push Ups
• 5 Burpees

QUALITY OVER SPEED!!!

ESSENTIAL QUESTIONS

Why is the quality of the exercise more important than the speed in which you accomplish the workout?
How could you alter the exercises for someone who needs more challenge in the workout?
How could you alter the exercises for someone who finds the workout too difficult?

WOD 012913

WORKOUT

Check out the video on Hand Stands!

10 Air Squats
10 Hand Stands

9   Air Squats
9   Hand Stands
8   Air Squats
8   Hand Stands
7   Air Squats
7   Hand Stands
6   Air Squats
6   Hand Stands
5   Air Squats
5   Hand Stands
4   Air Squats
4   Hand Stands
3   Air Squats
3   Hand Stands
2   Air Squats
2   Hand Stands
1   Air Squat
1   Hand Stand

ESSENTIAL QUESTIONS

• What muscles are you feeling during the hand stands?
• What tips would you give someone who has never done a hand stand?
• How can you make sure to fully engage your hips during a squat?
• Why is it so vital for you to fully engage your hips during a squat?

WOD 012413

WORKOUT

150 Burpees for time

WOD 012313

REST DAY

• Why is it important to rest?
• Should you stay completely sedentary on a rest day?  Why or why not?

WOD 012213

WORKOUT

10 RFT

• 10 Plyo-Air Squats
• 10 Push Ups
• 10 Crunches

ESSENTIAL QUESTIONS

• What other core exercises could you replace/incorporate for the "Crunches" section of the workout?
• How could you make the leg portion even more challenging?
• In what ways could you alter the push ups to affect different parts of the chest?

WOD 011813

WORKOUT

Total workout for time:

• Run 400 m
• 50 Push ups/50 crunches
• Run 800 m
• 100 Air Squats
• Run 1600m
• 100 Burpees

ESSENTIAL QUESTIONS

• What were your initial thoughts when you read the workout?
• If you were to break the workout into thirds, which portion was your strongest?
• How do you define "strongest"?  Do you only consider the physical side?  What about the mental and emotional sides?
• Explain the purpose of a burpee.
• How could you alter the workout for a less advanced athlete?  More advanced athlete?  What about an injured athlete?

WOD 011713

WORKOUT

7 RFT

• 7 Air Squats
• 7 Plyo-Squats
• 7 Burpees
• 7 Plyo-Burpees
• 7 Push Ups
• 7 Plyo-Push ups
• 7 Crunches
• 7 Reverse Crunches
• 30m Frog Hops

FOCAL POINTS 

1)  Fully engage the hips on the squats.
2)  Open the chest on the burpees.
3)  Think "BIG CHEST" on the push ups.
4)  Flex and hold the "CRUNCH" part of each crunch for a 2-count to ensure full engagement of the abdominals.
5)  Engage the hips during the Frog Hops to ensure total explosive power and to receive the force of your feet impacting the floor.
6)  If you need a breather, take it, but make it quick and GET BACK TO WORK!!!