WOD Kids

Warm up:  Rock Paper Scissors with Trainer Skill work: Hang Cleans or Shrugs as Appropriate by Skill Level WOD 3-4 Rounds 3 Hang Cleans or... Read More

Warm up: Rock Paper Scissors: Partners line up across from each other.  When the Trainer calls GO, both partners move to the center of the... Read More

Warm up: 3 Rounds 1 Carthweel, Inchworm 10m, Lungewalk 10m, Broad Jump 10m Skill work:  Skin the Cats: Using low rings have athlete hang with... Read More

Warm up: Dragon Tails Skill work:  Rope Climbs Footwork WOD AMRAP:  2-3 Pulls Up the Rope (trainer determines what is appropriate) 10-20 Rope Jumps 3... Read More

Warm up: Mixed Tabata Skill work:  Kipping Swings to a Target: Using a PVC for a target have athletes start with knees on the floor... Read More

Warm up: 2 Forward Rolls, Bear Crawl 10m, Hop over 5-7 Hurdles, Toy Soldier 10m Skill work:  Jumping Bar Muscle Up: Start with bar high... Read More

Warm up: Cone!: In pairs, athletes line up on either side of a cone.  Listening carefully, both partners perform the movement called by the Trainer. ... Read More

Warm up: Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the... Read More

Warm up: Freeze Tag Skill work:  Slow Mo Top to Top Pull Up:  Set the bar height for “knees on the floor” pull ups.  Athletes... Read More

Warm up: Skill Run: Take group on a 400 m run stopping every 25-50 yards to practice a skill ex: 10 air squats, push ups,... Read More