WOD 103013

WORKOUT

For Time

• 150 Air Squats

Before you begin, set a goal.
Example:  I will complete 150 Air Squats in under 10 minutes.

ESSENTIAL QUESTIONS

• What was your goal?
• Post your final time.
• In what ways could you have done better?  (Consider your pace, breathing, mind-set, etc.)
• How would you explain to a peer that their hips are not engaged properly?
• What verbal cues would you use to coach someone through the proper motion of a squat?

WOD 102913

WORKOUT

10 Minute AMRAP (as many rounds as possible)

• 10 Body Squats
• 10 Burpees
• 10 Push-Ups

Set a target objective before you start!

Example:  I will complete at least total 5 rounds in 10 minutes.

ESSENTIAL QUESTIONS

• How many rounds did you complete in the alotted 10 minutes?
• In what ways can you tell if your hips are fully engaged in during a squat?
• Can you think of any other varieties of push-ups besides the classic?
• What is your target objective for the next time you perform this workout?

WOD 102813

WORKOUT

5 RFT

• 10 Plyo-Push Ups
• 10 Plyo-Squats
• 5 hand stands

ESSENTIAL QUESTIONS

• Post your time.
• How could you alter the workout for a less advanced athlete?
• How could you alter the workout for a more advanced athlete?
• If you could exchange one exercise for any other, what would you do?  Defend your reasoning!

WOD 101713

WORKOUT

8-12 Sprints for distance (as far as possible for each sprint)
Set a goal for each one as well as a total distance goal and write them down!

ESSENTIAL QUESTIONS

1.  Which suggestions from the video applied to your technique?
2.  What was your best distance?
3.  What was your total distance?
4.  What is your long term goal for this workout?
5.  How will you achieve your goal?  Provide specific examples and details.

WOD 101613

WORKOUT

5 RFT (rounds for time)

• 10 Body Squats
• 10 Push Ups
• Frog Hop 1 length of the gym (check the video!)

ESSENTIAL QUESTIONS

1. What was your final time?
2. What could you have done better to improve the overall quality of your workout?
3. Would you claim your intensity level was extreme?  Provide specific details to defend your resposne.

WOD 101513

Welcome back!  We are kicking off a revival of the classroom P.E. blog.

WOD
Measurment Day!!!
- Perform as many reps as possible in 60 seconds for each listed exercise.
- Record each number.
- Write a long term goal number for the end of the year next to each exercise.
- These will be our physical fitness baseline measurements, which we will compare periodically throughout the school year in order to determine the effectiveness of the workouts.

Body Squats
Push Ups
Jumping Knee Tucks
Burpees
Crunches
Wall Touches

ESSENTIAL QUESTIONS
1.  What goals have you set for each exercise?

2.  Which exercise was the most challenging for you?  Defend your response with specific examples.

3.  Which exercise was the least challenging for you?   Defend your response with specific examples.