WOD 022813

WORKOUT

20 Minutes AMRAP

• 5 Push Ups
• 10 Burpees
• 20 Body Squats
• Max* Crunches
• 1 Max* Sprint

*Max = as many as possible/as far as possible

WOD 022113

WORKOUT

5 RFT

• 20 Plyo-Air Squats
• 15 Push-Ups
• 10 Plyo-Burpees

ESSENTIAL QUESTIONS

1. How could you make today's workout more challenging for a more advanced athlete?
2. Explain how adding a plyometric phase to different exercises make the workout more challenging.

WOD 022013

WORKOUT

12 Minutes AMRAP

• Sprint as far as you can
• 10 Burpees
• Sprint as far as you can
• 10 Air Squats

ESSENTIAL QUESTIONS

1. How many rounds were you able to perform in the 12 minutes?
2. Did you find the workout too difficult or not difficult enough?
3. What could you do to alter the workout for a less advanced athlete?
4. What could you do to alter the workout for a more advanced athlete?
5. What stipulations or adaptations could you use to ensure each athlete is truly pushing themselves to a perform the workout to the best of their abilities?
6. What is an athlete?

WOD 021313

WORKOUT

AMRAP 20 Minutes

• Sprint 100 meters
• 10 Squats
• 5 Hand Stands

ESSENTIAL QUESTIONS

• How could you make this more challenging for a more advanced athlete?
• Why should you warm up before you attempt this workout?

WOD 021213

WORKOUT

12 Minutes AMRAP

20 Air Squats
15 Crunches
10 Push Ups
5 Burpees

ESSENTIAL QUESTIONS

• How many rounds were you able to perform?
• What did you notice about your form as you progressed through the workout?
• What are some verbal cues someone could say to help you check your form/technique throughout the workout?
• Were you able to adjust the workout in any way to make it more/less challenging for you?

WOD 020713

WORKOUT

3 RFT

• Run 800 meters

Post Time

WOD 020613

WORKOUT

7 RFT

• 15 Plyo-Squats
• 15 Push Ups
• 15 Crunches
• 5 Burpees
• 1-60 yard sprint

Post your time.

WOD 020513

WORKOUT

For time:

• 250 Air Squats

• 100 Burpees

Post your time.

WOD 020113

REST DAY!


Check out this discussion board provided opinions on WARMUPS.