WOD 052013

WORKOUT

7 RFT

• 10 Squats
• 10 Burpees
• 1 Ten Second Sprint

ESSENTIAL QUESTIONS

• What was your final time?
• How would you explain to a novice athlete the importance of stretching and flexibility?
• How would you alter the workout for a more advanced athlete?

WOD 051713

WORKOUT

10 Minute AMRAP

• 5 Plyo Squats
• 5 Burpees
• 5 Power Jumps
• 5 Plyo Push Ups

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• How would you modify the workout for a beginning athlete?
• How would you modify the workout for an advanced athlete?

WOD 051613

WORKOUT

REP OUT!!!

• 60 seconds of Jumping Jacks
• 30 seconds of Rest
• 60 seconds of Squats
• 30 seconds of Rest
• 60 seconds of Burpees
• 30 seconds of Rest
• 60 seconds of Push Ups
• 30 seconds of Rest
• 60 seconds of Frog Hops (2 forward-2 backward)

ESSENTIAL QUESTIONS

• How many reps did you perform of each exercise?
• How many total reps did you perform?
• If you could replace one exercise with any other, what would you do?

WOD 051513

WORKOUT

8 RFT

• 8 Jumping Jacks
• 8 Squats
• 8 Burpees
• Run 8 lengths of the gym

ESSENTIAL QUESTIONS

• What was your final time?
• Where did you struggle the most?
• How would you describe "High Intensity Interval Training" to a novice athlete?

WOD 051413

WORKOUT

15 Minute AMRAP

• 10 Squats
• 1 Max Sprint

ESSENTIAL QUESTIONS

• How many rounds were you able to complete?
• What was your average rest time between rounds?

WOD 051313

WORKOUT

8 RFT

• 8 Jumping Jacks
• 8 Squats
• 8 Lunges
• 30 Seconds of Line Touches

ESSENTIAL QUESTIONS

• What was your final time?
• What verbal cues do you use for someone performing lunges?
• How could you alter this workout for an advanced athlete?

WOD 051013

WORKOUT

8 RFT

• 10 Burpees
• 10 Power Jumps
• 20 yards of High Knees

ESSENTIAL QUESTIONS

• What was your final time?
• What verbal cues would you use for someone during the high knees?

WOD 050913

WORKOUT

20 Minute AMRAP

• 10 Jumping Jacks
• 10 Push Ups
• 10 Squats
• 10 Wall Jumps
• 10 Burpees

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• Did you use substitutions for any of the exercises?
• What's the purpose to this kind of workout?

WOD 050813

WORKOUT

Run!!! 6 RFT

• Run 400 meters
• 25 Lunges (Per Leg)

ESSENTIAL QUESTIONS

• What was your final time?
• How are your legs feeling?
• What verbal cues would you give to someone during the lunges?

WOD 050713

WORKOUT

8 RFT

• 8 Push Ups
• 8 Squats
• 8 Burpees
• 8 V-Ups

ESSENTIAL QUESTIONS

• What was your final time?
• How could you alter the workout for a less advanced athlete?
• How could you make the workout more challenging for an advanced athlete?

WOD 050613

WORKOUT

15 Minute AMRAP

• 12 Squats
• 12 Lunges (per leg)

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• What are some different variations of each exercise?

WOD 050213

WORKOUT

15 Minute AMRAP

• 10 Air Squats
• 10 Burpees
• 10 Push Ups
• 10 Frog Hops

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• What exercise would you like to substitute for another?