Kids: August 8, 2016
Working on rope climb skills
Warm up:
4 Station relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the the player at the next cone before going to the end of that line. The batons and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.
Skill work:
Hips to the wall drill: Line up with backs to the wall and take a small step forward. Keeping legs straight, push hips back to the wall and then return to standing. Move a little bit forward for each rep, bending knees as needed to get into the deadlift set up position.
WOD:
AMRAP in a given amount of time of
9 Squats
7 Deadlifts
5 Stinkbug push ups