WOD 112013

WORKOUT

5 RFT

• 10 Burpees
• 1 Frog hop across the width of the gym

REMEMBER!

• Set a target objective!
• example: I will complete 5 rounds in 15 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• What was your final time?
• How could you adjust the workout for a less advanced athlete?

WOD 111313

WORKOUT

12 Minute AMRAP

• 20 Partner Ball Pass
• 10 Static Crunch Wall Ball
• 10 Sit up Ball Tosses

REMEMBER

Set a target objective!
example:  I will complete 5 rounds in 12 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• How many rounds did you complete?
• What muscles did you feel working the most?
• How could you adjust the workout for an advanced athlete?
• How could you adjust the workout for a beginning athlete?

WOD 111213

WORKOUT

5 RFT

• 10 Burpees
• Frog Hop 1 width of the gym

REMEMBER

Set a clear target objective!
example: I will complete 5 rounds in 15 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• What was your final time?
• How could you alter the workout for a more advanced athlete?
• How could you adjust the workout for a less advanced athlete?

WOD 110613

WORKOUT

• 15 minute jog.

REMEMBER

• Set a target objective.
• Example:  I will complete 50 laps in 15 minutes.
• Read the essential questions before you begin.

ESSENTIAL QUESTIONS

• Describe in great detail your disposition before, during, and after the workout.  In other words, how are you feeling?  Sore?  Excited?  Worried?  Confident?  Why?  Consider physical, mental, emotional, and even spiritual.

WOD 110513

WORKOUT

10 RFT

• 5 burpees
• 15 Crunches
• 30 second plank

REMEMBER!!!

• Set a target objective!
• I will complete 10 rounds within 15 minutes.
• Read the essential questions before you workout!

ESSENTIAL QUESTIONS

• What was your final time?
• What other variations of crunches could you have done?
• Did you make modifications to any of the exercises?  If so, what did you change and why?
• Did you help fellow students correct their form for any exercise?  If so, in what way?

WOD 110413

WORKOUT

Complete as many rounds as possible (AMRAP) in 12 minutes.

• 10 Air Squats
• 10 Push-Ups
• 10 Mountain Climbers (per leg)

REMEMBER!!!

• Set a target objective before your workout.
• "I will complete 4 total rounds of each exercise within the 12 minute time-limit."
• Be sure to fully engage your hips during the squats.

ESSENTIAL QUESTIONS

• What was your target objective?
• How many rounds did you complete in 12 minutes?
• Describe in detail the muscles you felt working while performing the mountain climbers.