WOD 042613

Recovery Day!

WORKOUT

• Jog 10 minutes
• Stretch (Take your time and breath!)
• Jog 20 minutes

ESSENTIAL QUESTIONS

• What are some of your favorite stretches?
• How long should you hold a stretch?
• Should an athlete bounce as they stretch?

WOD 042513

WORKOUT

18 Minutes to complete:

• 18 Push Ups
• 18 Air Squats
• 17 Push Ups
• 17 Air Squats
• ...
• ...
• 2 Push Ups
• 2 Air Squats
• 1 Push Up
• 1 Air Squat (If you still have time left at this point, keep going by starting an upwards pattern instead.)

ESSENTIAL QUESTIONS

• How far were you able to make it in the workout?
• How many total Push Ups did you complete?
• How many total Air Squats did you complete?
• Would you have enjoyed burpees more than either of these?

WOD 042413

WORKOUT

Run!!!  6 RFT

• Run 400 Meters
• 15 Burpees

ESSENTIAL QUESTIONS

• What was your final time?
• Describe the most difficult part of the workout.
• How could you alter the workout for a more advanced athlete?

WOD 042313

WORKOUT

6 RFT

• 25 Air Squats
• 10 Push Ups
• 5 Knee Tuck Jumps (See Video)

ESSENTIAL QUESTIONS

• What was your time?
• What are some verbal cues you could use to help a less advanced athlete keep soft landings during the Power Jumps?

WOD 042213

WORKOUT

Complete each exercise for 1 minute. Repeat twice! 1 point per rep.

• Air Squat
• Push Up
• Mountain Climbers (see video)
• Vertical Jump
• Burpees

ESSENTIAL QUESTIONS

• Post your total number of points.
• Which exercise was your best?
• Which exercise was your worst?

WOD 041913

REST DAY

What should you do on a rest day?

WOD 041813

WORKOUT

15 Minute AMRAP

• 10 Plyo-Burpees
• Frog Jump one length of gym

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• How many total Burpees did you do?
• What could you do to alter the workout for a less advanced athlete?
• What primary muscles did you feel were the most used?

WOD 041713

WORKOUT

HIIT 8 RFT

• Sprint as far/long/hard as you can.
• 5 Plyo-Burpees

ESSENTIAL QUESTIONS

• Post your time.
• Have you noticed any changes to your athleticism?
• Have you noticed any changes to your mind-set?
• What is your all time favorite exercise?  Why?

WOD 041513

WORKOUT

12 Minute AMRAP

• 30 Air Squats
• 20 Frog Hops
• 10 Burpees

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• If you could substitute any exercise for one of the listed, what would it be?
• Why?

WOD 041113

WORKOUT

RUN!!!

Source

• Don't worry about distance.  Try to run continuously for 30 minutes without having to stop.  That means PACE YOURSELF!
• After 30 minutes, then look at the distance you covered.

ESSENTIAL QUESTIONS

• What was your final distance?
• What was your average speed?
• How could you make this workout more challenging for an advanced athlete?

WOD 041013

WORKOUT

8 RFT

• 25 Plyo-Air Squats
• 10 Plyo-Burpees
• 5 Wide Jumps for distance

ESSENTIAL QUESTIONS

• What was your time?
• How are your legs feeling?
• If you could exchange one of the exercises for another, which would it be and with which new exercise?

WOD 040913

WORKOUT

12 Minute AMRAP

• Sprint 100 meters
• 5 Plyo-Burpees

ESSENTIAL QUESTIONS

• How many rounds were you able to get through?
• What verbal cues/tips would you give an athlete throughout the workout in order to assure proper technique would be used?
• Could you have done anything to get a couple more rounds in the allotted amount of time?  (Example: Paced yourself better by slowing down the burpees in the beginning to ensure energy throughout.)

WOD 040813

Welcome back from Spring Break!  Let's see who kept their fitness levels up.

WORKOUT

3 RFT

• 50 Air Squats
• 25 Crunches
• 15 Burpees

ESSENTIAL QUESTIONS

• Post your total time.
• How are you feeling physically?
• How are you feeling mentally?
• How are you feeling emotionally?
• What goals do you have for the next time you repeat this workout?